Weightlifting

Snatch + Snatch Balance + Overhead Squat – 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 Clean + Power Jerk + Jerk – 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 Front Squat – 70% x 3, 75% x 3, 80% […]

Jerk Balance – mod wt by feel – 5 x 3 Clean & Jerk – 70% x 3(1+1), 75% x 3(1+1) x 3 Clean Pull – 80% x 5, 85% x 4, 90% x 3, 95% x 3 Pause Back Squat (3 sec) – 70% x 3, 73% x 3 x 3 A1. DB Row […]

Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1, 70% x 3+1 x 3 Heaving Snatch Balance – 70% x 3, 75% x 3 x 3 Snatch Push Press (% of snatch) – 70% x 5, 75% x 5 x 3 Jerk Recovery (3 sec hold in split […]

Tall Snatch – mod wt by feel – 3 x 5 Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 3+1, 75% x 3+1 x 3 Snatch Pull – 80% x 5, 85% x 4, 90% x 3, 95% x 3 Back Squat – 70% x 5, 75% x 5 […]

Tall Power Jerk – mod wt by feel – 5×3 Jerk Bnk (3 sec hold in split) – 70% x 3, 75% x 3 x 3 Hang Power Clean (mid-thigh) + Push Press (5 sec hold last rep / % of PP) – 70% x 2+5, 75% x 2+5 x 3 Hanging Banded Snatch-Grip Overhead […]