Wednesday, December 12th, 2018
Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Drop Snatch + Zotts Press (3+3+3+3) x 3 In between sets, do crossover symmetry and/or banded pull apart Slow Snatch Deadlift+ Hang Snatch high pull+ Snatch (1+1+1) x 5 sets Hang Power Clean + Push Press + Push Jerk (3+3+3) x 3 *stay light […]
Monday, December 10th, 2018
Snatch: Heavy Single for the Day Clean and jerk: Heavy Single For the Day Back Squat: 5×5
Friday, December 7th, 2018
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 […]
Wednesday, December 5th, 2018
4 sets: Pause Front Squat x 5 Wide Grip Bench Press x 10 (medium light weight. Just feel the stretch) Hip Extensions x 15 3 sets: 2 Arm KB OH Carry (35/24)- 100m Single Leg Wall Sit- 30 seconds each leg (sit in a squat at parallel with your back against a wall. Extend […]