Weightlifting

1. Pause Clean Deadlift+Muscle Clean+Strict Press+Close Grip OHS (2+2+2+2)x 3-4 sets. *this is a warm up meant for just the barbell or really light weight. On the pause clean deadlift, pause 1” off the floor, below the knee, above the knee, mid thigh. Focus on your weight staying FULL FOOTED! 2. 3 POS Clean (high […]

1. Snatch Strict Press+ OHS+Snatch Balance w/out a dip+Sotts Press: (3+3+3+3) x 3 *stay light (even just a barbell is fine!) and use this as a warm up. 2. Snatch Balance: 3×3. Work up to a medium, light load and hit the same weight for 3 sets of 3 reps. 3. High Hang Snatch: 5×3. […]

WEIGHTLIFTING PROGRAM: REST DAY

WEIGHTLIFTING PROGRAM: front squat: 3, 2, 1, 1, 1, 1,1 snatch: work up to 80%x1x5 every 90 seconds. front squat: 1, 1, 1, 1, 1 clean and jerk: work up to 80%x1x5 every 2 min. front squat: 1, 1, 1.

WEIGHTLIFTING PROGRAM: ACTIVE REST DAY.  NO LIFTING. SWIM, MOBILITY….TAKE IT EASY.