Goal: Hit 95kg total with improved technique for Singapore comp.
| Day | Main Lifts | Drills & Accessories |
|---|---|---|
| Day 1 | Split Snatch 5x2 @ 32kg | Split Snatch from blocks 3x2 Jefferson split squats 3x8 Overhead split hold 3x30s |
| Day 2 | Clean & Jerk 4x1+1 @ 35kg–38kg | Dip + Drive + Hold 3x3 Split jerk recovery drills Front squat pause 3x3 |
| Day 3 | Split Snatch 3x1 @ 34–36kg C&J 3x1 @ 38kg | Stick landings Press from split Tall snatch |
| Day 1 | Split Snatch 4x2 @ 34kg | Tempo pull + split snatch 3x1+1 Snatch balance from split 3x3 |
| Day 2 | Clean & Jerk 4x1+1 @ 40kg | Dip + Drive + Jerk 3x2 Jerk from rack 3x2 Front squat + jerk recovery 3x1 |
| Day 3 | Singles to 38kg (Sn) / 43kg (CJ) | Sim comp walk-up Film & review bar path/dip |
| Day 1 | Split Snatch 5x1 @ 36–38kg | Snatch pull @ 40–43kg x3x2 Jefferson split hold + pause |
| Day 2 | Clean & Jerk 3x1 @ 43–44kg | Clean pulls @ 50kg x3x2 Jerk from blocks 3x2 Split press 3x5 |
| Day 3 | Heavy singles to 40kg+ (Sn) / 45kg+ (CJ) | Simulate 3 attempts Reduce volume, stay sharp |
| Day 1 | Split Snatch 3x1 @ 34–36kg | Bar-only skill work Footwork drills |
| Day 2 | Clean & Jerk 2x1 @ 40kg | Jerk dip + press (light) Controlled movement |
| Day 3 | Final sim @ openers (Sn 42kg / C&J 48kg) | Optional 2nd attempt Recover with JC protocol |