10min Athletic-training(some exercises for stbilastion)
Weights(2 exercises combined): 75 min
3x8 lat pulldown–3xabdominals
Biceps – triceps 3x8
sth. for back – side abdominals
bench press-- Hyperextension for back
3x8 neck – hamstring curls
full Squats – calves
snatch
2-3 times a week.
And sometimes with 9-6-3 reps:
15min athletics/stabilisation for fuselage area
45min:
Lat - triceps
biceps - hamstring
bench press- back
Half squats – Neck
Snatch
I would reorder things a bit…maybe something like:
snatch
full Squats – calves
bench press-- Hyperextension for back
3x8 neck – hamstring curls
Biceps – triceps 3x8
3x8 lat pulldown–3xabdominals
sth. for back – side abdominals
You want to put your most important exercises first so you are fresh and can do them with high quality.
I might eliminate calves, biceps, neck, and possibly hamstring curls.
Also I think 9-6-3 reps is too much of a change in reps in one workout. I’d maybe do sets of 9 for 3 weeks, then have an easy week, followed by sets of 6 for 3 weeks, etc.