Weightlifting

Snatch Push Press + Overhead Squat (% of 2 rm OHS) – 90% x 5+2, 90% x 5+2, 90% x 5+2 Front Squat – 65% x 5, 70% x 4, 75% x 3 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean […]

Hang Clean (knee / % of 3RM) 90% x 3, 90% x 3, 90% x 3 Power Snatch + Heaving Snatch Balance (% of 3RM) – 90% x 3+3, 90% x 3+3, 90% x 3+3 Clean Pull (3 sec pause 1″ off floor first rep) – 85% x 5, 90% x 4, 95% x 3, […]

Push Press + Pause Jerk (% of 2RM) – 90% x 3+2, 90% x 3+2, 90% x 3+2 Back Squat – 65% x 10, 70% x 8, 75% x 6, 80% x 4, 85% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch […]

NO weightlifting today. Come Join us for memorial day MURPH at 10:30am

Hang Snatch (knee / % of 3RM) 90% x 3, 90% x 3 Power Clean + Power Jerk (% of 3RM) 90% x 3+3, 90% x 3+3 Snatch Pull (3 sec pause 1″ off floor first rep) – 85% x 5, 90% x 4, 95% x 3, 95% x 3, 95% x 3 A1. Bent […]