Weightlifting

Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1 Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1 Front Squat – 70% x 3, 75% x 3 x […]

Jerk Balance – mod wt by feel – 3 x 5 Clean & Jerk – 70% x 3(1+1) x 5 Clean Pull – 80% x 5, 85% x 4, 90% x 3 x 2 Pause Back Squat (3 sec) – 70% x 3 x 4 A1. DB Row – 3 x 10-15A2. Deadbugs – 3 […]

Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1 x 5 Heaving Snatch Balance – 70% x 3 x 5 Snatch Push Press (% of snatch) – 70% x 5 x 5 Jerk Recovery (3 sec hold in split after separation before standing) – 2RM A1. Press in […]

Tall Snatch – mod wt by feel – 5 x 3 Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 3+1 x 5 Snatch Pull – 80% x 5, 85% x 4, 90% x 3 x 3 Back Squat – 70% x 5 x 4 A1. Pull-up – 3 x […]

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