Weightlifting

Push Press: 4×3. Push Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles. Clean Pull + Power Clean to 1/4 squat+ Power Clean to half squat+ Jerk (1+1+1+1) x 5 working sets. Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 3×3. Heavy, but keep […]

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) […]

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 DB Bulgarian Split Squats: 3×10 each leg. Russian Twists: 3×25. Slow and Controlled

Snatch: Build to a heavy single for the day Clean and jerk: Build to a heavy single for the day Front Squats:3×10