Weightlifting

Clean-Jerk – 50% x 2 x 5 Clean & Jerk – 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1) x 3 Clean Pull – 90% x 3, 95% x 3, 100% x 3 x 2 Pause Front Squat (3 sec) – 70% x 3 x 3 A1. DB Row – 3 x 10-15A2. Deadbugs […]

Tall Snatch – mod wt by feel – 5 x 3 Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3 Snatch Pull – 90% x 3, 95% x 3, 100% x 3 x 2 Back Squat – 70% x 5, 75% […]

Tall Jerk – mod wt by feel – 5 x 3 Jerk (3 sec hold in split) – 70% x 2, 75% x 2, 80% x 2 x 3 Power Clean + Push Press (5 sec hold last rep / % of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+3 x 3 […]

Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1 x 3 Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1 x 3 Front Squat – 70% x 2, 75% x 2 x 3 1-Arm KB Bottom-up walking lunge – 3 x 20 steps/arm A1. Weighted Plank […]

Jerk Balance – wk 2 weights – 4 x 3 Clean & Jerk – 70% x 2(1+1), 75% x 2(1+1) x 3 Clean Pull – 85% x 3 x 3 Pause Back Squat (3 sec) – 65% x 3 x 3 A1. DB Row – 3 x 10-15 A2. Deadbugs – 3 x 20