Weightlifting

1. Snatch Balance: 2×3,2×2. 2×1  Stay at a medium, medium heavy weight and work timing of hands and feet. 2. Slow Tempo Snatch: 4×3. Take 10 seconds to get the bar into the power position and then snatch from there. Stay light and work balance through your positions. 3. Rack Jerk or Jerk of Blocks: […]

REST

1. Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 4. Stay light! 2. 3 sets of: Sand Bag or Goblet Squats x 15 rest 60 sec Supinated Grip Bent Over Row x 10. rest 2 min 3.  3 sets of: Back Rack Walking Lunge x 20 steps rest 60 sec […]

1. Muscle Clean + Strict Press + Close Grip OHS (2+3+2) x 3. Light 2. Clean Pull+ Clean: (1+1) x 3 working sets 3. Behind the Neck Jerk+ Push Jerk (1+1) x 3 working sets. 4. 2” deficit Clean Deadlifts: 3×3 5. 3 sets: Weighted Sit ups x 25 Face Up Chinese Planks x 60- […]

1. Muscle Snatch+ OHS+ Snatch Balance W/Out a Dip (3+3+3) x 3. Light. 2. SN PP: 3×3. Try and get heavier than last week. 3. Snatch High Pull + Snatch (2+1) x 3 working sets. Work up to a medium weight and hit for all three sets. 4. 1/4 Front Squat+ Front Squat (1+1) x […]