Weightlifting

Push Press + Pause Jerk – RM3+2 Back Squat – 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% x 2 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)

Hang Snatch (knee) – 3RM Power Clean + Power Jerk – 3+3RM Snatch Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3 A1. Bent Row – 4 x 10-15A2. Hanging Leg Raise – 4 x max Dirty Dozen Weeks […]

Flat-footed Snatch Pull to Hold + Floating Snatch (% of week 2 RM) – 85% x 2+1, 90% x 2+1 x 2 Flat-footed Clean Pull to Hold + Floating Clean + Jerk (% of week 2 RM) – 85% x 2+1+2, 90% x 2+1+1 x 2 Back Squat (% of week 2 RM) – 85% […]

Snatch Push Press + Overhead Squat (% of week 2 RM) – 85% x 5+2, 90% x 5+2 x 2 Front Squat – 65% x 3, 70% x 3, 75% x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12A2. Tall Muscle Clean – 4 x 10A3. […]

Hang Clean (knee / % of week 2 RM) – 85% x 3, 90% x 3 x 2 Power Snatch + Heaving Snatch Balance (% of week 2 RM) – 85% x 3+3, 90% x 3+3 x 2 Clean Pull (3 sec pause 1″ off floor first rep) – 80% x 3, 85% x 3, […]