Weightlifting

1. Strict Press in Split Position: 5×3. Work to a challenging set of three. keep the weight on your hips and try not to extend the legs too much when you’re pressing. 2. Jerk+ Behind the Neck Jerk: (1+2) x 2, (1+1)x 4. Work up in weight each set. 3. Clean Pull+  Clean + Pause […]

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3 2. Pause Snatch Balance: 3,2,2,2,1,1,1 Move up in weight each set. Pause for 3 seconds at the bottom. 3. Pause Snatch: 1×3, 3×2, 3×1. Pause for 3 seconds in the bottom of each snatch.  Work […]

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: 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: 5×2 Move up in weight each set. 2. Pause (in receive) Snatch Off Blocks: 3,3,2,2,1,1. Bar should sit right above knee. Weight mid foot (not on heels!!) , shoulders over toes. Pause in the receive for 3 seconds on each rep.  Keep these relatively light and work on balance through your feet […]