Weightlifting

Power Snatch+OHS: (3+3) x 2, (2+2) x 2, (1+1)x3. Work up to a heavy single. Behind The Neck Jerk: Work up to a heavy single for the day Snatch Pull: 4×3 @ 100% of best snatch

DB Bench Press x 100 reps (50/35#). Every time you break, perform 5 reps of KB Front Rack Squats (70#/53) ~Then: Front Squat: 5×2. Tuck Hold x 45sec (perform in between sets of front squat) ~Then: 3 sets: Sandbag Bear Hug Hold x 200 ft L-Sit x 60 sec (accumulation is fine) Side Plank Lifts […]

Last day of the cycle!    Take today as light or as heavy as your body wants. Take advantage of it being a deload week! Snatch: Heavy Single for the Day Clean and jerk: Heavy Single For the Day Back Squat: 3,2,1,1,1

Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3 Panda Pull + Clean + Jerk x 5 working sets Clean Deadlift: 5×3 @ 100% of best clean Weighted Chin ups: 3×5-10 Barbell Curls x 10 Weighted Hip Extensions: 3×10

Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck+ Snatch Drop: (3+3+3+3) x 3 Snatch Pull + Snatch + Snatch Balance  (1+2+1) x 3, (1+1+1) x 2 Power Clean + Push Jerk (2+2) x 4 *stay light and work speed and precision. Pause Back Squat: 6,4,2,6,4,2. Pause for 1 […]