Saturday, March 3rd, 2018
1. Heavy snatch FOR THE DAY 2. Heavy clean and jerk FOR THE DAY 3. Heavy Front Squat: Build to a heavy single in no more than 5 sets. 4. 3 rounds: 30 sec jumping lunges 30 sec strict chin ups 30 sec box jumps (work on being as explosive as possible) 30 sec DB […]
Friday, March 2nd, 2018
1. Push Press: Work up to a heavy double in 5-6 sets. 2. Power clean + Pause Split Jerk: (2+2)x 3, (2+1) x 3. Work up in weight through the course of the 6 sets, but keep the movements snappy and perfect mechanics. 3. Trap Bar Deadlifts or Deadlifts on 2” riser: 5×4 @ 100% […]
Wednesday, Feb 28th, 2018
1. Pause Snatch Balance: 3,3,,2,2,,1,1,Try and work up to (or exceed) your 1 RM snatch. If this is not possible, we have identified a weakness!! 2. Snatch High Pull+ Snatch: (1+1) x 2 @ 84% of best snatch, (1+1) x 3 @87% of best snatch. 3. Pause Front Squat + Front Squat : 5x(1+1). Pause […]