Weightlifting

Hang Snatch (below knee) – 2RM Power Clean + Power Jerk – 2+2RM Snatch Pull (5 sec eccentric last rep) – 95% x 3, 100% x 3, 105% x 3, 105% x 3, 105% x 3 A1. Bent Row – 4 x 10-15A2. Hanging Leg Raise – 4 x max Dirty Dozen Weeks – Week 8 of […]

Snatch Short Pull + Floating Snatch + Snatch – 1+1+1 RM Clean Short Pull + Floating Clean + Clean + Jerk – 1+1+1+1 RM Back Squat – 3 RM SLDL (% of BS) – 55% x 6 x 3 Ab work of choice

Snatch Push Press + Overhead Squat  (% of week 6 RM) – 85% x 3+2, 90% x 3+2, 90% x 3+2 Front Squat – 65% x 3, 70% x 3, 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 […]

Hang Clean (below knee / % of week 6 RM) – 85% x 2, 90% x 2 x 2 Power Snatch + Snatch Balance (% of week 6 RM) – 85% x 2+2, 90% x 2+2 x 2 Clean Pull – 90% x 3, 95% x 3, 100% x 3 A1. Deadbug – 4 x […]

Push Press + Pause Jerk + Jerk (% of week 6 RM) – 85% x 2+1+1, 90% x 2+1+1 x 2 Back Squat – 65% x 8, 70% x 6, 75% x 4, 80% x 2, 85% x 1 x 3 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x […]