Weightlifting

REST

1. Snatch High Pull + Power Snatch + Snatch (1+1+1) x 5. Stay light and just work speed. 2. 3 sets of: Box Squats x 10 (warm up until you establish where you will start. From there, work up to a challenging set of 10). Try and match or exceed last weeks weight. rest 60 […]

1. Muscle Clean + Tall Jerk+ Jerk Balance (3+3+3) x 3 *on the tall jerk, focus on driving your body DOWN. On the jerk balance, focus on stepping the front foot through WITHOUT letting your weight fall too far forward on the front leg. 2. High Hang Clean + Clean: (2+1) x 3 working sets […]

1. High Hang Strict Muscle Snatch+ Muscle snatch (from floor) OHS+ Zotts Press ( 3+3+3+3) x 3. *Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar close, elbows high and outside) […]

1. Snatch Balance: 2×3,5×2. Build to a medium heavy double. 2. Push Press: 4×3. Build to a challenging set of three. 3. Pause Power Snatch (Pause below the knee for 3 seconds)+ Power Snatch (1+1) x 5. Keep these light and snappy and stay off the heels in the below the knee position. 4. Slow […]