Weightlifting

Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (3+1) x 3 Snatch: 2×3, 3×2, 3×1. Work consistency and keep the weight where you can feel fast and snappy. Front Squat: 5,4,3,2,1

Snatch: Work up to a heavy single for the day Clean and Jerk: Work up to a heavy single for the day Front Squat: 5,3,1,5,3,1

Zotts Press: 3×3 Snatch Balance: 3,3,2,2,2,1,1 Behind the Neck Jerk + Jerk: (1+1) x 5 working sets. DB Single Arm Waiter Walk Walking Lunge x 10 steps with right arm overhead and 10 steps with left arm overhead. Russian Twists: 3×30. Slow and Controlled.

Hang Power Snatch + Hang Snatch: (2+1) x 3, (1+1) x 3 Power Clean from Mid Knee + Jerk + Behind the Neck Jerk (1+1+1) x 4 Low Bar Back Squats: 5,3,1,5,3,1,10,8. In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated Single Arm DB Press x 10 each arm.

Push Press: 5×2. Push Jerk: Work up to a heavy single. Clean Pull + Power Clean + Clean Pull + Clean (1+1+1+1) x 5 working sets. Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×3. Heavy, but keep the speed on the bar. 3 Sets: KB Goblet Hold Step Ups x 20 […]