Weightlifting

Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 70% x 2+1 x 3 Heaving Snatch Balance – 70% x 2, 75% x 2 x 3 Snatch Push Press (% of snatch) – 70% x 3, 75% x 3 x 3 A1. Press in Clean – 3 x 10 A2. Hanging […]

Tall Snatch – wk 2 weights – 5 x 3 Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 2+1, 75% x 2+1 x 3 Snatch Pull – 85% x 3 x 3 Back Squat – 70% x 3, 75% x 3 x 3 A1. Pull-up – 3 x max […]

Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 70% x 3+1, 75% x 3+1 x 3 Heaving Snatch Balance (% of RM) – 3RM, 90% x 3 x 2 Snatch Push Press (% of RM) – 5RM, 90% x 5 x 2 Jerk Recovery (3 sec hold in split after […]

Tall Snatch – mod wt by feel – 4 x 3 Snatch + Overhead Squat (3 sec hold in bottom all reps / % of RM) – 3+1RM, 90% x 3+1 x 2 Snatch Pull – 85% x 5, 90% x 4, 95% x 3 x 2 Back Squat (% of RM) – 5RM, 90% […]

  Tall Power Jerk – mod wt by feel – 4 x 3 Jerk Bnk (3 sec hold in split / % of RM) – 3RM, 90% x 3 x 2 Hang Power Clean (mid-thigh) + Push Press – (5 sec hold last rep / % of RM) – 2+5RM, 90% x 2+5 x 2 […]