Weightlifting

High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3 Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down) Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch In The hole Front […]

Zotts Press: 3×3 Snatch Balance: 3,2,1,1,1 Behind the Neck Jerk x 4 working sets. Snatch Deadlifts: 3×3 Russian Twists: 3×30. Slow and Controlled. Hip Extensions: 3×10

Snatch: Work up to a heavy single for the day Clean and Jerk: Work up to a heavy single for the day Front Squat: Work up to a heavy single in five sets.

Hang Snatch + Power Snatch: (1+2) x 3, (1+1) x3 Clean Pull + Clean (1+1) x 4. Back Squats: 5,3,2,1,3,2,1

Push Press: 5,4,3,2,1. Push Jerk: 3,2,1,1,1 Power Clean + Jerk: (1+1)x2x 2sets, (1+1) x 3 sets Deficit Clean Pulls: 3×3 3 Sets: Weighted Planks x 30 seconds KB Side Bends x 20 each side