Weightlifting

REST

1. Power Snatch: 3, 3, 2, 2, 2, 1, 1. Move up in weight each set. 2. Power Clean + Power Jerk: 3,2,2,2,1,1 3. Pause Back Squat + 1 1/4 Back Squat+ Back Squat (1+1+1) x 5 sets. 4. 3 sets: DB Z Press x 10 Barbell Curl x 10 Push ups x 10 Ring […]

1. Muscle Clean + Behind the Neck Jerk Balance + Press In Split (3+3+3) x 3 2. Clean Lift Off to Below Knee + Pause Clean (pause in receive for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets. Pick a medium light weight and hit for all 3 sets. This is a long […]

Muscle Clean + Tall Jerk+Behind The Neck Strict Press in Jerk Stance (3+3) x 3. Light Clean Pull+ Power Clean + Clean: (1+1+1) x 3 working sets. Choose a medium weight and hit for all three sets. Push Jerk+ Behind The Neck Jerk (1+2) x 4 2” deficit Pause Clean Deadlifts: 3×3 @100% of best […]

1. Strict Muscle Snatch+ Flat Footed Tall Snatch+ Snatch Balance W/Out a Dip+ Zotts (3+3+3+3) x 3. Light. 2. SN PP + Pause OHS: (3+1) x4. Pause for 3 seconds in the bottom. 3. Snatch Pull (jump higher than normal) + Snatch High Pull + Snatch (1+1+1) x 5. Stay at a medium-medium light load […]