Takano Athletics

Week 1

Day 1—Monday

1)Back  Squat: 60%/4, 70%/4, (75%/4)3                                                                                  20:20

2)Snatch: 60%/3, 70%/3, (75%/3)3                                                                                            15:35

3)Clean & Jerk: 60%/3+1, 70%/3+1, (75%/3+1)3                                                                   20:55

4)Snatch Deadlift: (85%/4)4                                                                                                        16:61

5)Press: (X/5)4                                                                                                                                 20:91:91

Abdominals: (X/20)3

Day 2—Tuesday

1)Back Squat: 60%/3, 70%/3, (80%/3)2                                                                                   12:12

2)Power Snatch: 60%/4, 65%/4, (70%/2)3                                                                                14:26

3)Power Clean & Jerk: 60%/4+1, 65%/4+1, (70%/2+1)3                                                       19:45

4)Clean Deadlift: (80%/5)4                                                                                                          20:65:146

Abdominals: (X/15)3

Day 3—Wednesday

1)Back Squat: 60%/4, 70%/4, (75%/3)3                                                                                   17:17

2)Snatch: 60%/2, 70%/2, 80%/2, 85%/2                                                                                   08:25

3)Clean & Jerk: 60%/2+1, 70%/2+1, 80%/2+1, 85%/2+1                                                     12:37

4)Romanian Deadlift (80%/5)4                                                                                                   20:57:203

Abdominals: (X/20)4

Day 4—Thursday

1)Front Squat: 60%/4, 70%/4, (75%/4)3                                                                                   20:20

2)Power Snatch: 60%/4, 65%/4, (70%/3)3                                                                                17:37

3)Power Clean & Jerk: 60%/4+1, 65%/4+1, (70%/3+1)3                                                       22:59

4)Overhead Squat: 60%/3, (70%/3)3                                                                                         12:71

5)Press: (X/5)4                                                                                                                                 20:91:294

Day 5—Friday

1)Back Squat: 60%/3, 70%/3, 80%/3, 85%/1                                                                          10:10

2)Hang Snatch: 60%/3, 70%/3, (75%/3)3                                                                                 15:25

3)Hang Clean: 60%/3, 70%/3, (75%/3)3                                                                                   15:40

4)Snatch Deadlift: (95%/4)4                                                                                      16:56:340

Abdominals (X/20)4