Weightlifting

1. Pause Snatch Balance + OHS+ Snatch Balance: (1+1+1) x 5 2. Pause Tempo Clean + Jerk: (2+1) x 3 *pause 1” off floor, below the knee, above the knee, mid thigh 3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these […]

REST

1. Muscle Snatch: 3,3,2,2,1,1,1 2. High Hang Power Snatch: 3×3. Work on speed and snappiness.  3. Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets.  4. Back Squat: 8,8,6,6,4,4,2,2 5 sets: Heavy KB Swings x 25 DB Floor Bench Press  x 10  KB Side Bend + KB side hold (hold kb at your […]

1. Muscle Clean: 3×5 DB hammer curl into strict press while in a jerk Split Position: 3×10 reps 2. Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 sets Clean + Pause Front Squat + Jerk: (1+1+1) […]

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3 2. Pause Snatch Balance + Snatch Balance: (2+2) x 2, (1+2) x 3. Move up in weight each set. Pause for 3 seconds at the bottom. 3. Snatch Pull+ Power Snatch + OHS+ Snatch: (2+1+1+1) x 3, (1+1+1+1) x3 4. Snatch: 3×2. Start 2.5-5 […]