Weightlifting

Snatch Push Press + Overhead Squat (% of OHS) – 75% x 3+2 x 2, 75% x 3+2, 75% x 3+2, 75% 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. […]

Hang Clean (below knee) – 75% x 2 x 2 sets, 75% x 2, 75% x 2, 75% x 2 Power Snatch + Snatch Balance (% of PS) – 75% x 2+2 x 2 sets, 75% x 2+2, 75% x 2+2, 75% x 2+2 Clean Pull (5 sec eccentric last rep) – 85% x 3, […]

Push Press + Pause Jerk + Jerk (% of PP) – 80% x 2+1+1 x 2, 80% x 2+1+1, 80% x 2+1+`, 80% x 2+1+1 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 […]

Hang Snatch (below knee) – 75% x 2 x 2sets, 75% x 2, 75% x 2, 75% x 2 Power Clean + Power Jerk – 75% x 2+2 x 2sets, 75% x 2+2, 75% x 2+2, 75% x 2+2 Snatch Pull (5 sec eccentric last rep) – 85% x 3, 90% x 3, 95% x […]

Flat-footed Snatch Pull to Hold + Floating Snatch – Find 2+1RM Flat-footed Clean Pull to Hold + Floating Clean + Jerk – Find 2+1+2RM Back Squat –Find 5RM SLDL (% of BS) – 50% x 8 x 3 Ab work of choice