Weightlifting

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 […]

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 […]

Snatch High-Pull + Snatch with No Jump – 60% x 1+2, 65% x 1+2, 68% x 1+2, 68% x 1+2 Heaving Snatch Balance + Overhead Squat (% of OHS) (% of RM) – 1+2RM, 90% x 1+2, 90% x 1+2 Snatch Push Press (% of snatch) – 75% x 5, 75% x 5, 75% x 5 A1. […]