Weightlifting

1. Muscle Clean + Tall Jerk+ Behind the Neck Strict Press in Jerk Stance: (3+3+3) x 3 In between sets: Seated DB Z Press x 5 as heavy as possible (last week of these). 2. Clean Lift off to Mid Knee + Clean + Push Jerk+ Behind the Neck Jerk x 4 working sets. Increase […]

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Snatch Drop+ Zotts Press: (3+3+3+3)x3 *Move really slow off the ground on the muscle snatch to reinforce good positions. 2. SN PP + Pause OHS+ OHS: (1+1+1) x 3 working sets. Try and get heavier than last week. 3. Snatch Lift off to mid knee + Snatch: (2+2) […]

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Zotts Press: (3+3+3)x3 2. SN PP + Pause OHS: (3+3) x 4. Pause for 3 seconds in the squat. Build across the sets. 3. High Hang Snatch: 5×2. Work up to a challenging double for the day. 4. Pause Front Squat: 5×3. Pause for 2 seconds in the […]

REST!! Get ready for a fun, challenging week ahead!!!

Snatch: Work up to 70-75% and hit for 3 singles. Clean and jerk: Work up to 70% and hit for 2 singles. Front Squat: 5×1. This includes warm ups Back and Abs of Choice (This is also a great day to condition with friends!)