Weightlifting

1. Snatch Balance: 3,2,2,1,1.  2. Rack Jerk or Jerk of Blocks: 3, 2, 2, 1, 1.  Work up to a Medium, heavy weight.  3. Snatch Pull: 3×3 4. 3 sets: Hollow Hold or Tuck Hold: 3×45 sec Barbell Russian Steps ups x 7 each leg. Keep these light and explosive. Supinated Grip Strict Pull Ups […]

REST

1. Power Snatch: 3,2,2,1,1. Keep it relatively light and snappy. 2. Power Clean + Jerk: (1+1) x 4 working sets.  3. Back Squat: 5×1 4. 3 sets: DB Z Press x 10 DB Hammer Curls x 10 Push ups  x 10 Single Arm DB Row x 10/ Arm 5. 3 sets:  Russian Twists x 30 […]

1. Tall Jerk + Strict Press in Split Position: 3x(3+3).  2. Behind the Neck Jerk: 3,2,2,1,1. Work up to a medium heavy load. 3. Clean+ Push Jerk: (2+2)x2, (1+1) x 3 4. Clean Pull: 3×3 5. 3 sets: Weighted Sit ups x 25 Leg Lift Holds x 45 total seconds (sit on the floor with […]

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 2 2. Snatch Balance: 3,,2,1,1, Move up in weight each set.  3. Snatch: 1×3, 2×2, 2×1. Work up to a medium, heavy load.  4. Front Squat: 4×3 5. 3 sets: Hip Extensions x 12- Hold for […]