Weightlifting

Tall Snatch – Light weight by feel – 3 x 3 Snatch – 70% x 2 x 2, 75% x 2 x 3 Snatch Pull – 90% x 3 x 3 Back Squat – 75% x 3 x 3 A1. Good Morning – 3 x 6 (10% lighter)A2. Weighted Plank – 3 x 20-30 sec AKP […]

Muscle Snatch + Drop Snatch (% of snatch) – 45% x 3+3 x 3 Snatch + Overhead Squat (% of RM) – 1+1RM, 90% x 1+1, 90% x 1+1 Clean + Front Squat + Jerk (% of RM) – 1+1+1RM, 90% x 1+1+1, 90% x 1+1+1 Back Squat (% of RM) – 3RM, 90% x 3, 90% x […]

Muscle Snatch + Drop Snatch (% of snatch) – 43% x 3+3 x 3 Snatch + Overhead Squat – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1 Clean + Front Squat + Jerk – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1, 85% x 1+1+1, 85% […]

Jerk Bnk From Split – Moderate weight by feel – 4 x 3 Jerk Bnk + Jerk – 70% x  1+2, 75% x 1+2 x 5 Hang Power Clean (knee) + Push Press (% of PP) – 70% x 1+3, 75% x 1+3 x 4 A1. Dead bug – 3 x 10+/sideA2. Bird dog – […]

Tall Snatch – Moderate weight by feel – 4 x 3 Snatch High-Pull + Hang Snatch (below knee) + Snatch – 70% x 1+1+1, 75% x 1+1+1 x 5 Snatch Pull to Hold – 90% x 3, 95% x 3 x 3 Back Squat (3 pause first rep each set) – 75% x 3 x […]