Weightlifting

Hang Clean (below knee) – find 2 RM Power Snatch + Snatch Balance – find 2+2 RM Clean Pull (5 sec eccentric last rep) – 95% x 3, 100% x 3, 105% x 3, 105% x 3, 105% x 3 A1. Deadbug – 4 x 10+/side A2. Banded strict Pull-ups – 4 x max

No Class today, Come to class……. It’s a good one 😁

Push Press + Pause Jerk + Jerk – 2+1+1RM Back Squat – 70% x 8, 75% x 6, 80% x 4, 85% x 2, 90% x 1 x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch – 4 x 10 A3. Step-Up – […]

Hang Snatch (below knee) – 2RM Power Clean + Power Jerk – 2+2RM Snatch Pull (5 sec eccentric last rep) – 95% x 3, 100% x 3, 105% x 3, 105% x 3, 105% x 3 A1. Bent Row – 4 x 10-15 A2. Hanging Leg Raise – 4 x max Dirty Dozen Weeks – […]

Snatch Short Pull + Floating Snatch + Snatch – 1+1+1 RM Clean Short Pull + Floating Clean + Clean + Jerk – 1+1+1+1 RM Back Squat – 3 RM SLDL (% of BS) – 55% x 6 x 3 sets Ab work of choice