Weightlifting

Push Jerk Bnk in Split – Light weight by feel – 3 x 5 Jerk Bnk + Pause Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1 x 4 Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+5, 75% x 1+5 x 3 A1. Dead bug – 3 x […]

Tall Snatch – Light weight by feel – 3 x 5 Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch – 70% x 1+1+1, 75% x 1+1+1 x 4 Floating Snatch Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4, 90% x 4 Back Squat (3 pause first […]

Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3 x 3 Segment Snatch (knee) + Overhead Squat – 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1, 80% x 1+1, 80% x 1+1 Segment Clean (knee) + Front Squat + Power Jerk + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1 […]

Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 5 Heaving Snatch Balance + Overhead Squat (% of OHS) – 70% x 1+2 x 5 Snatch Push Press (% of snatch) – 70% x 5 x 3 A1. Russian Twist – 3 x 10+/sideA2. Pull-ups – 3 x max

Tall Clean – Light weight by feel – 3 x 5 Clean Pull + Hang Clean (mid-thigh) + Clean – 70% x 1+1+1 x 5 Floating Clean Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3 Pause Front Squat (3 sec / maximal speed up) […]