Weightlifting

1. Split Jerk: 3,3,2,2,1,1,1. Move up in weight throughout the sets. 2. Clean Pull + Clean + Push Jerk: (2+1+1) x 2sets @ 84% of best clean and jerk, (1+1+1) x 3 sets @ 84% of best clean. 3. Clean Deadlift + Shrug: 5×3+3 @ 95% of best clean. 4. 3 Sets: Ring Rows x […]

1. Snatch Balance +OHS (2+1) x 3 @84% of best snatch, (1+1)x 3 @87% of best snatch. 2. Snatch Pull + Snatch: (2+2)x 3 sets @ 80-84% of best snatch, (1+1)x3 sets @ 84-87% of best snatch. 3. Pause Back Squat+ Back Squat: (1+2) x 5. Pause for two seconds at the bottom. Make sure […]

Rest

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 air assault sprint 30 sec bent over barbell row 30 sec single leg squat right leg 30 sec single leg squat […]

1. Split Jerk with Dumbbells+ 1 arm DB Press in split: (5+10 each arm)x 2 sets. Use this as a warm up to work stabilization and balance. Palms facing each other. 2. Push Press: 5×4. Work up in weight each set. 3. Power clean+ Jerk (2+2) x 2, (2+1) x 3. Work up in weight […]