Weightlifting

Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day. Muscle Snatch: 3,2,1,1,1 Snatch Deadlift to below the knee+ Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. Work up to a heavy single for the day.  Back Squat: 5,3,1,1,1,1,1

NO WEIGHTLIFTING CLASS TONIGHT   

Tall Snatch + Snatch Balance without a Dip + Zotts Press: 3x (3+3) Bench Press: 10,8,6,4,2 Snatch Jump (Just like a snatch pull but i want you to jump as high as you can to get your legs firing properly) + Power Snatch + Snatch: (2+1+!) x 5. Keep these lighter and work on fast, […]

Full Grip Front Squat + Pause Split Jerk: (3+3) x 4 Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips) Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2 Clean Deadlift No Straps No Hook Grip: 4×3. Heavy as possible. […]

Snatch Balance without a dip + Zotts Press (3+3)x 3 Snatch Balance: 3,3,2,2,2,1,1 Muscle Snatch: 2×3,3×2,3×1 Hang Snatch High Pull + Hang Snatch+ Snatch: (2+1+1) x 3, (1+1+1) x 3 Bench Press: 5×4