Weightlifting

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 + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar.  […]

REST

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

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