Weightlifting

Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+3, 75% x 1+3 x 3 Front Squat – 70% x 2, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12A2. Tall Muscle Clean – 4 x 10A3. Single-Leg DB […]

Clean & Jerk – 70% x 2(1+1), 75% x 2(1+1), 80% x 1+1, 85% x 1+1 x 3 Power Snatch – 70% x 2, 75% x 2, 80% x 1 x 3 Clean Pull – 95% x 2, 100% x 2, 105% x 2 80% x 2 A1. Deadbug – 4 x 10+/sideA2. Pull-ups – […]

Snatch Balance – 70% x 2, 75% x 1, 80% x 1 x 3 Back Squat – 70% x 3, 75% x 3 x 3 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12A2. Tall Muscle Snatch – 4 x 10A3. Step-Up – 4 x 10 (below knee)

Snatch Push Press + Overhead Squat – 3+2 RM Front Squat – 70% x 3, 75% x 3, 80% x 2 x 2 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12A2. Tall Muscle Clean – 4 x 10A3. Single-Leg DB RDL – 4 x 10/side

Hang Clean (below knee) – 2 RM Power Snatch + Snatch Balance – 2+2 RM Clean Pull (5 sec eccentric last rep) – 95% x 3, 100% x 3, 105% x 3, 105% x 3, 105% x 3 A1. Deadbug – 4 x 10+/sideA2. Pull-ups – 4 x max