Weightlifting

Snatch: Heavy Single for the Day Clean and jerk: Heavy Single For the Day Back Squat: 5×3

*Hang in there.. these will be the last week of these for a while! Pause Tempo Snatches: 5 singles  *Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).  SLOW Tempo Snatches: 3×3 *take 10 seconds to get up to the […]

3 sets: Single Arm KB Windmill x 6 each arm 2 arm DB OH Carry x 100’ Goblet Squat Hold x 30 seconds (53#/70) 3 sets: 1 1/4 Front Squats x 3 DB Incline Bench x 10 Barbell Hip Bridge with resistance band around knees (below knee) x 10 3 sets: L-sit hanging from bar […]

Muscle Clean + Strict Press+ Close Grip OHS+Squat Jerk (3+3+3+3) x 3 Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets Clean Pull: 4×3 @ 100% of best clean Pull ups with 2 second pause at the top: 3x 5-10reps DB Hammer Curls into DB […]

Hang Power Snatch + Drop Snatch + Tall snatch + Zotts Press (3+3+3+3) x 3 Snatch High Pull + Power Snatch + Snatch  (1+1+2) x 3, (1+1+1) x 2 Hang Power Clean + Push Jerk (3+3) x 3.  *stay light and work speed and precision. Back Squat: 10,8,6,4,8,6,4