Weightlifting

Muscle Snatch + Drop Snatch (% of snatch) – 40% x 2+2 x 3 Snatch + Overhead Squat – 70% x 1+1, 75% x 1+1 x 5 Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1 x 5 Back Squat – 75% x 5 x 3 A1. Weighted Back Extension – […]

Snatch High-Pull + Snatch with No Jump – 60% x 1+1 x 5 Heaving Snatch Balance + Overhead Squat (% of OHS) – 70% x 1+1 x 5 Snatch Push Press (% of snatch) – 70% x 3 x 3 A1. Russian Twist – 3 x 10+/sideA2. Pull-ups – 3 easy sets

Tall Clean – Light weight by feel – 3 x 5 Clean Pull + Clean – 70% x 1+1 x 5 Clean Pull to Hold – 85% x 3, 90% x 3 x 2 Front Squat – 65% x 3 x 3 A1. Weighted Glute Bridge – 3 x 10A2. Weighted Side Plank – 3 […]

Push Jerk Bnk in Split – Light weight by feel – 3 x 5 Jerk Bnk + Jerk – 70% x 1+1 x 5 Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+3 x 3 A1. Dead bug – 3 x 10+/sideA2. Bird dog – 3 x 10/sideA3. Bent Row […]

Muscle Snatch + Drop Snatch (% of snatch) – 43% x 3+3 x 3 Segment Snatch (knee) + Overhead Squat (% of RM) – 1+1RM, 90% x 1+1, 90% x 1+1 Segment Clean (knee) + Front Squat + Power Jerk + Jerk (% of RM) – 1+1+1+1RM, 90% x 1+1+1+1, 90% x 1+1+1+1 Back Squat (% of […]