Weightlifting

Push Press + Pause Jerk (% of week 2 RM) – 85% x 3+2, 90% x 3+2 x 2 Back Squat – 62% x 10, 67 x 8, 72@ x 6, 78% x 4, 82% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12A2. Tall Muscle Snatch […]

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

Flat-footed Snatch Pull to Hold + Floating Snatch (% of RM) – 2+1RM, 90% x 2+1, 90% x 2+1 Flat-footed Clean Pull to Hold + Floating Clean + Jerk (% of RM) – 2+1+2RM, 90% x 2+1+2, 90% x 2+1+2 Back Squat (% of RM) – 5RM, 90% x 5, 90% x 5 SLDL (% […]

Snatch Push Press + Overhead Squat (% of OHS) – 5+2RM, 90% x 5+2, 90% x 5+2 Front Squat – 65% x 5, 70% x 4, 75% x 3 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 […]

Push Press + Pause Jerk (% of RM) – 3+2RM, 90% x 3+2, 90% x 3+2 Back Squat – 65% x 10, 70% x 8, 75% x 6, 80% x 4, 85% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12A2. Tall Muscle Snatch – 4 x […]