Workout for the last lifting before a competition. Usually takes place one or two days before the competition.

4 exercises in 1 days.

• Snatch: Warmup, 4 set of 5 reps. With roughly 70% of my snatch personal record.
• Bench-press: Warmup, 4 set of 5 reps. With roughly 70% of my snatch personal record.
• Rotations with barbell: 4 set of 10 reps (5 to each side). Focusing on the form of the exercise and long path.
• Quick feet: 4 set of 10 touches (5 touches each feet). As quickly as possible.

Workout for the last lifting before a competition. Usually takes place one or two days before the competition.

7 exercises in 1 days.

• Bench-press: Warmup, 3 sets of 3 reps with 60kg or some very light weight. Focusing on maximum speed for the lift.
• Hang Snatch: Warmup, 2 sets of 5 reps with 50kg, 1 set of 5 reps with 60kg. Focusing on maximum speed of the lift.
• Front jerk: Warmup, 2 sets of 5 reps with 50kg, 1 set of 5 reps with 60kg. Focusing on maximum speed of the lift.
• Box squat: Warmup, 3 sets of 4 reps with 90kg. Focusing on reasonable speed of the lift. Keep safety in mind. Not over the top speed.
• Rotations with barbell: Warmup, 4 sets of 5 reps on each side with 20kg bar. Focusing on nice feeling of stretch and safety. It quite easy to injure on this exercise of your focus goes away.
• Box jumps: Warmup, 2 sets of 2 max effort jumps. Height of the box is not important. Some height which can be safely jumped.
• Core routine:

8 exercises in 1 days.

• Stand throw: 6 throws
• Quarter throw: 6 throws
• Full throw walked: 4 throws
• Full throw non-reverse: 10 throws
• Full throw walked: 2 throws
• Full throw with reverse: 12 throws
• General one hand throws to a wall: 300 throws
• 5 minutes core workout.

8 exercises in 1 days.

• Stand throw: 6 throws
• South African throw: 6 throws
• Full throw walked: 4 throws
• Full throw non-reverse: 10 throws
• Full throw walked: 2 throws
• Full throw with reverse: 12 throws
• General one hand throws to a wall: 300 throws
• 5 minutes core workout.

Random exercise challenge to kill time.

24 exercises in 3 days.

Monday

• Tuck jump: 20x
• Double Crunch: 15x
• Push Up: 10x
• Triceps dips: 12x
• Crab walk: 1 minute
• Squat body weight: 10x
• Lunges body weight: 16x
• Side plank: 30 seconds

Tuesday

• Crab walk: 40 seconds
• Plank: 30 seconds
• Sitting Punches: 30 seconds
• Lunges body weight: 25x
• Tuck jump: 20x
• Double Crunch: 15x
• Push Up: 10x
• Squat body weight: 25x

Wednesday

• Raised Leg Circle: 20x
• Donkey Kick: 15x
• Crunches: 20x
• Seal Jack: 30x
• Bicycle Crunch: 26x
• Front Kicks: 15x left leg, 15x right leg.
• Crab walk: 1 minute
• Plank: 30 seconds