Weightlifting

3 sets: Single Arm DB Press in Lunge position  x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left.  KB Front Rack Wall Sit March x 30 seconds.  DB Chinese Row x 10 3 sets: Tempo Goblet Squat x 8. 3 seconds down, […]

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 “down” position and then snatch.  Power Snatch: 3,3,3,2,2,2,1,1 *put all that position work to […]

3 sets: DB Waiter Walk + Front Rack Walking Lunge x 20 steps (one DB overhead, one DB on shoulder) DB Bench Press x max reps in 45 seconds (medium, light weight) Push Ups x max reps in 30 seconds 3 sets: Front Squat x 6 (build in weight each set) Chinese Plank x 60 […]

Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3 *in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.  Clean Pull + Panda Pull + Clean + Jerk x 5 working sets Clean Deadlift: 4×3 @ 100% of best clean Chin ups: 3×10 Barbell Curls […]

Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck (3+3+3) x 3 In between sets, do crossover symmetry and/or banded pull apart Snatch Pull + Snatch high pull+ Snatch (1+1+2) x 3, (1+1+1) x 2 Power Clean + Jerk (3+3) x 4 *stay light and work speed and […]