Last week 2018 European Weightlifting champion Rebeka Koha (58kg) posted her daily training program on her Instagram giving us an inside look at how an athlete of her level trains.
The program is written fully in text below for easy reading or you can see it in picture form on Koha’s instagram story reel in her profile.
As you read through her programming you’ll notice that she trains twice a day with rather a lot of volume and moderate-high intensity.
You’ll also notice that she does a wide range of accessory exercises such as strict presses, bicep curls, and rack holds.
*The way to read the training is: Kilos x attempts x reps (EX: 55 2/3 means two sets of three at 55 kilos.
Rebeka Koha Week of Programming
MONDAY MARCH 25 – MORNING SESSION
Muscle snatch + push press behind neck + OHS – 45 2/2+1+1
Snatch – 55 2/2, 75 2/2, 85 2/1, 90 2/1
Hang Snatch (under knee) – 75 1/1, 85 2/1, 90 1/1
Snatch Pull – 100 2/2, 110 1/2, 115 1/1
Clean + front squats – 55 1/2+1, 75 1/2+1, 90 1/2+1, 100 1/1+1
Strict Press – 40 2/3, 45 1/3, 50 2/2
MONDAY MARCH 25 – EVENING SESSION
Muscle snatch – 45 1/3, 50 1/2, 55 2/2, 60 1/1
Clean & Jerk – 55 2/1+2, 75 1/1+2, 90 1/1+2, 100 1/1+2, 110 2/1+1
Clean pull – 120 1/2, 130 2/2, 155 1/2
Back Squats – 55 1/3, 85 1/3, 105 2/3, 125 2/3, 150 1/1
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TUESDAY MARCH 26 – MORNING SESSION
Muscle snatch + push press behind neck + OHS – 45 2/2+1+1
Snatch – 55 2/2, 75 2/2, 85 2/2, 90 2/1
Snatch from boxes – 75 1/2, 85 2/1, 90 1/1, 95 1/1
Snatch pull to knee + full snatch pull – 100 2/1+1, 110 2 1/1
Push press – 55 2/3, 75 1/3, 80 1/2, 85 1/2
Pushups – 15kg x 3 + 10kg x 2 + 20kg x 2 – 20kg x 2 – 10kg x 2 (2 attempts total)
Abs – “2-3 attempts every kind. 8-15x each attempt. Different kind with 15kg”
TUESDAY MARCH 26 – EVENING SESSION
Muscle snatch – 45 1/3, 50 1/2, 55 1/2
Clean & Jerk – 55 2/2+1, 75 1/2+1, 90 1/2+1, 100 1/2+1, 110 1/2+1
Clean pull to knee + full clean pull – 120 2/1+1, 130 2/1+1, 135 1/2+1
Front Squats – 55 1/3, 75 1/3, 95 1/3, 105 2/2, 120 1/1, 130 1/1
Strict Press – 35 1/3, 45 2/3, 50 2/2
WEDNESDAY MARCH 27 – MORNING SESSION
Muscle snatch + push press behind neck + OHS – 45 2/2+1+2
Snatch – 55 2/2, 75 1/2 + 1/1, 85 2/1, 90 2/1, 95 2/1
Hang snatch from knee – 75 1/1, 85 1/1, 90 1/1
Clean + squats from boxes – 55 1/2+1, 75 1/2+1, 90 1/2+1, 100 1/1+1, 110 1/1+1
Snatch pull – 105 2/2, 115 1/2
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WEDNESDAY MARCH 27 – EVENING SESSION
Muscle snatch – 45 2/3, 50 1/2, 55 1/2, 60 1/1
Clean & Jerk – 55 2/2+2, 75 1/2+2, 90 1/2+2, 100 1/1+1, 110 3/1+1
Clean Pull – 120 2/2, 130 1/2, 135 1/1
Back squats – 55 1/3, 85 1/3, 105 1/3, 125 2/2, 135 3/2
Rack holds – 130 1/2, 145 1/2, 160 1/2, 175 1/2, 190 1/2, 200 1/2
THURSDAY MARCH 28 – MORNING SESSION
Muscle snatch + push press behind neck + OHS – 45 2/2+1+2
Snatch from boxes – 55 2/2, 75 2/2, 85 1/2, 90 2/1, 95 2/1, 100 1/1
Snatch pull – 100 2/2, 110 2/2
Clean without jump – 55 1/1+2, 65 1/1+2, 75 1/1+2, 80 1/1+2, 85 1/1+1
Biceps – 30 3/5
Pushups 40 2/3
THURSDAY MARCH 28 – EVENING SESSION
Muscle snatch – 45 2/3, 50 1/2, 55 1/2
Clean + push jerk + jerk – 55 2/1+1+1, 75 1/1+1+1, 90 1/1+1+1, 100 1/1+1, 110 2/1+1
Clean pull – 110 1/2, 120 1/2, 130 1/2
Front squats – 55 1/3, 75 1/3, 95 1/3, 105 1/2, 115 1/2, 125 1/2
Jump on box – 3/5
Pushups – 40 2/3
FRIDAY MARCH 29 – MORNING SESSION
Muscle snatch + push press behind neck + OHS – 45 2/1+2+1
Snatch – 55 2/2, 75 2/2, 85 1/1, 90 1/1, 95 2/1
Hang snatch from knee – 75 1/1, 85 1/1
Snatch pull – 100 2/2, 110 2/2
Clean without jump – 55 1/2, 75 2/2, 85 1/2, 100 1/1
FRIDAY MARCH 29 – EVENING SESSION
Muscle snatch – 45 1/2, 50 1/2, 55 1/1, 60 1/1
Clean and jerk – 55 2/2+2, 75 1/2+2, 90 2/1+1, 100 1/1+1, 110 1/1+1, 115 1/1+1
Clean pull – 120 2/2, 130 2/2
Back squats – 55 1/3, 85 1/3, 105 1/3, 125 2/2, 140 1/1
Jump on box – 2/5
Strict press – 40 2/2, 50 2/1
SATURDAY MARCH 30 – MORNING SESSION
Muscle snatch + push press behind neck + OHS – 45 2/1+2+1
Snatch – 55 2/2, 75 2/2, 85 2/1, 90 2/1
Hang snatch – 75 2/2, 85 1/1
Snatch pull – 90 1/2, 100 1/2, 110 1/2
Strict press – 45 1/3+1/2, 50 1/2, 55 1/2
SATURDAY MARCH 30 – EVENING SESSION
Muscle snatch – 45 2/2, 50 1/2, 55 1/2
Clean + push jerk + jerk – 55 2/1+1+1, 75 1/1+1+1, 90 1/1+1+1, 100 1/1+1, 110 2/1+1
Clean pull – 110 1/2, 120 2/2, 130 2/2
Front squats – 55 1/3, 75 1/3, 95 1/3, 105 1/2, 115 1/2, 125 1/1
Jump on box – 2/5
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