Weightlifting

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

Snatch Short Pull + Floating Snatch + Snatch (% of RM) – 1+1+1RM, 90% x 1+1+1, 90% x 1+1+1 Clean Short Pull + Floating Clean + Clean + Jerk (% of RM) – 1+1+1+1RM, 90% x 1+1+1, 90% x 1+1+1 Back Squat (% of RM) – 3RM, 90% x 3, 90% x 3 SLDL (% of BS) – […]

Snatch Push Press + Overhead Squat (% of RM) – 3+2RM, 90% x 3+2, 90% x 3+2 Front Squat – 68% x 3, 73% x 3, 78% 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 […]

Hang Clean (below knee / % of RM) – 2RM, 90% x 2, 90% x 2 Power Snatch + Snatch Balance (% of RM) – 2+2RM, 90% x 2+2, 90% x 2+2 Clean Pull (5 sec eccentric last rep) – 90% x 3, 95% x 3, 100% x 3, 100% x 3, 100% x 3 A1. Deadbug – […]

Push Press + Pause Jerk + Jerk 80% x 2+1+1, 85% x 2+1+1, 85% x 2+1+1 Back Squat – 68% x 8, 73% x 6, 78% x 4, 83% x 2, 88% x 1 x 3 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12A2. Tall Muscle Snatch – 4 […]