Weightlifting

Snatch Push Press + Overhead Squat (% of 2RM) – 85% x 3+2, 90% x 3+2, 90% x 3+2 Front Squat – 65% x 3, 70% x 3, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 […]

Hang Clean (below knee / % of 2RM) –75% x 2, 85% x 2, 90% x 2 x 2 Power Snatch + Snatch Balance (% of 2RM) – 75% x 2+2, 85% x 2+2, 90% x 2+2 x 2 Clean Pull – 90% x 3, 95% x 3, 100% x 3 A1. Deadbug – 4 […]

Push Press + Pause Jerk + Jerk (% of 2RM) – 85% x 2+1+1, 90% x 2+1+1 x 2 Back Squat – 65% x 8, 70% x 6, 75% x 4, 80% x 2, 85% x 1 x 3 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. […]

Hang snatch (below knee % of 2rm) – 75% x 2, 80% x 2, 90% x 2 x 2 sets Power clean + power jerk – (below knee % of 2rm) – 75% x 2, 80% x 2, 90% x 2 x 2 sets Snatch pull – 90% x 3, 95% x 3, 100% x […]

Snatch Short Pull + Floating Snatch + Snatch (% of snatch 1RM) – 80% x 1+1+1, 90% x 1+1+1, 90% x 1+1+1 Clean Short Pull + Floating Clean + Clean + Jerk (% of jerk 1RM) -80% x 1+1+1+1, 90% x 1+1+1, 90% x 1+1+1 Back Squat (% of RM) – 3RM, 90% x 3, […]