Weightlifting

Clean & Jerk – 5 x 3 (~70-80%) Clean pull – 4 x 4 Front squat – 4 x 2 Feel out weights for each exercise that are challenging but not max efforts.

Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2 Power clean + power jerk – 75% x 5 sets 3 sets; no rest:400 m row10 push press behind the neck (95/65)

Snatch – 5 x 3 (~70-80%) Snatch pull 4 x 4 Pause back squat 4 x 3 Feel out weights for each exercise that are challenging but not max efforts.

Push Press: 4,3,2,1,1,10,10 Push Jerk: Work up to a heavy single in 5 sets. Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5 Clean Pull with 5 second eccentric motion after every rep: 4×3 3 sets: Goblet Hold Russian Step Ups x 10 each leg Perform 10 […]

High Hang Muscle Snatch + Muscle Snatch+ Snatch Grip Behind The Neck Press (3+3+5)) x 5 High Hang Jump And Shrug + High Hang Power Snatch to 4” + High Hang Snatch (1+1+1)x3x3 (We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch) Power Snatch […]