Weightlifting

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

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: 4×3 *take 10 seconds to get up to the “down” position and then snatch.  Snatch: 3,3,3,2,2,1  *put all that position work to the […]

3 sets: Single arm KB OHS x 6 each arm Single Arm DB Thruster x 10 each side (50/35#) HEAVY SandBag Bear Hug Carry x 100 ft 4 sets: In the Hole Front Squat x3 DB Bench Press x 10 GHD Sit Up Hold x 30 seconds (body parallel to floor) 3 sets: Hanging L […]

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

Power Snatch: 3×3,3×2,3×1. Light and Snappy Power Clean + Push Jerk: (3+3) x 2, (2+2) x 2, (1+1)x3 Snatch Deadlift: 3×3 @ 90% of best snatch