Weightlifting

Snatch Balance+ Pause OHS: (2+1)x3, (1+1)x3 Muscle Snatch + Tall Snatch (3+3)x3 Snatch High Pull+ Hang Snatch+ Snatch: (2+2+2) x2, (1+1+1)x3 Back Squat: 8×3

Snatch Push Press: 3×3. Hold for two seconds at the top of each rep.  Push Press: 2×5 Power Snatch: 3,2,2,1,1, *in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box […]

Strict Press: 3,3,2,2,1,1 Clean + Push Jerk: (2+2) x 3, (1+1) x 2 Clean Pull: 3×3 @100%

Snatch Push Press: 4×3. Hold for two seconds at the top of each rep.  Push Press: 3×8  Power Snatch: 3,3,3,2,2,2,1,1,1 *in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box […]

Full Grip Front Squat + Push Jerk: (3+2) x 4. Clean + Front Squat+ Jerk: (2+1+1) x 2, (1+1+1) x 3 Clean Pull: 3×5 3 sets: Chin ups x 10 Weighted Back Extensions x 10