Weightlifting

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3 SN PP + Pause OHS+ OHS: (3+1+1) x5 Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets) […]

3 sets: Muscle Snatch x 3 High Hang Jump And Shrug x 5 *Use Straps and jump as high as possible. Feel your legs drive hard against the ground Below Knee Power Snatch to 2” squat + OHS: (1+1) x 3 x 2 sets. *one power snatch, one OHS, three times for two sets. Do […]

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 triple in five sets

Zotts Press: 3×4 Pause Snatch Balance + OHS+ Snatch Balance: 5 x (1+1+1). Rack Jerk or Jerk Off Blocks: 3,3,2,2,1,1,1. Build to a heavy Superset: DB Bulgarian Split Squats: 3×10 each leg. Russian Twists: 3×25. Slow and Controlled

Snatch Push Press: 3×5 Snatch deadlift to 1 inch off floor + Snatch Deadlift To Mid Knee+ snatch (1+1+1)x 5 sets. Deadlift to one inch off the floor, place bar back down. Deadlift again to mid knee, then go back down one more time and snatch from the floor. Pause Back Squat + Back Squat […]