Weightlifting

1. Tall Jerk + Push Press in Split Position: 3x(3+3).  2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight each set. 3. Clean+ Jerk: (2+2)x2, (1+1) x 2 sets. 4. Clean Pull: 3×3 5. 3 sets: Weighted Sit ups x 25 […]

1. Muscle Snatch  + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4 2. Snatch Balance: EMOM for 10 min perform 1 snatch balance. Work up to a moderate weight.  3. Snatch:  EMOM for 5 min perform 1 snatch at a medium, light weight.  rest 1 min EMOM for 5 min perform 1 snatch at […]

REST! Deload week next week!!

*Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%! 1. Snatch: Work up to a heavy single for the day 2. Clean and jerk: Work up to a heavy single for the day 3. Front Squat: Work up to a heavy single for the day […]

1. Snatch Balance: 3,3,3,2,2,2,1,1,1 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 + Jerk: (1+1+1) x 5 working sets. Try and work a little heavier than last week, but still […]