Weightlifting

Snatch Push Press + Overhead Squat – Find 5+2RM Front Squat – 68% x 5, 73% x 4, 78% x 3 x 2 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 x 10 A3. Single-Leg DB RDL – 4 x 10/side

Hang Clean (knee) – Find 3RM Power Snatch + Heaving Snatch Balance – Find 3+3RM Clean Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3 A1. Deadbug – 4 x 10+/side A2. Pull-ups – 4 x max *IncreaseBOLDweights if […]

Push Press + Pause Jerk – Find 3+2 RM Back Squat – 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% 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 – 4 x […]

Hang Snatch (knee) – Find 3RM Power Clean + Power Jerk – Find 3+3RM Snatch Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3 A1. Bent Row – 4 x 10-15 A2. Hanging Leg Raise – 4 x max […]

Flat-footed Snatch Pull to Hold + Floating Snatch (% of week 2 RM) – 85% x 2+1, 90% x 2+1 x 2 Flat-footed Clean Pull to Hold + Floating Clean + Jerk (% of week 2 RM) – 85% x 2+1+2, 90% x 2+1+1 x 2 Back Squat (% of week 2 RM) – 85% […]