Wednesday, January 15th, 2020
Hang Snatch (below knee / % of RM) – 2RM, 90% x 2, 90% x 2 Power Clean + Power Jerk (% of RM) – 2+2RM, 90% x 2+2, 90% x 2+2 Snatch Pull (5 sec eccentric last rep) – 90% x 3, 95% x 3, 100% x 3, 100% x 3, 100% x 3 A1. Bent Row […]
Monday, January 13th, 2020
Snatch Short Pull + Floating Snatch + Snatch – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1 Clean Short Pull + Floating Clean + Clean + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1 Back […]
Friday, January 10th, 2020
Snatch Push Press + Overhead Squat (% of OHS) – 75% x 3+2 x 2, 75% x 3+2, 75% x 3+2, 75% 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 […]
Wednesday, January 8th, 2020
Hang Clean (below knee) – 75% x 2 x 2, 75% x 2, 75% x 2, 75% x 2 Power Snatch + Snatch Balance (% of PS) – 75% x 2+2 x 2, 75% x 2+2, 75% x 2+2, 75% x 2+2 Clean Pull (5 sec eccentric last rep) – 85% x 3, 90% x 3, […]
Monday, January 6th, 2020
Push Press + Pause Jerk + Jerk (% of PP) – 80% x 2+1+1 x 2, 80% x 2+1+1, 80% x 2+1+`, 80% x 2+1+1 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 […]