Weightlifting

REST

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 in 5 sets or less 4. Back Squat: 2×10 5. Back and Abs of choice

1. Snatch Balance: 2×3, 2×2, 1×1 Work up to a heavy single. 2. Rack Jerk or Jerk of Blocks: 3, 3, 2, 2, 1, 1, 1. Work up to a heavy single 3. Snatch Pull: 4×4 4. 3 sets: Hollow Hold or Tuck Hold: 3×45 sec Weighted Russian Steps ups x 10 each leg Supinated […]

REST

1. Power Snatch: 3,3,2,2,1,1,1. Move up in weight each set and hit a challenging weight. 2. Power Clean + Power Jerk+ Jerk: (1+1+1) x 5 working sets. 3. Back Squat: 5,3,1,5,3,1,10,10 4. 3 sets: DB Z Press x 10 DB Hammer Curls x 10 Push ups on rings x 10 Bent Over Barbell  Rows x […]