Weightlifting

1. Snatch Balance + OHS (2+1) x 3 @ 77%, (1+1) x 3 @80% of best snatch or snatch balance. Depending on whichever one is higher. 2. Snatch Pull+Power Snatch+ Snatch: (1+2+1) x 2, (1+1+1) x 5. Move up in weight each set but keep your movement snappy and fast! 3. Pause Front Squat+Front Squat: […]

1. Dip+ Pause Split Jerk: (2+2)x2, (2+1) x 5. Build up in weight each set. Go as heavy as you can while still maintaining a 3 second pause in split receiving position. *Don’t be afraid to mark your feet so that you have a visual for where your feet should land. 2. Clean Deadlift to […]

Last week until deload and a change of pace! Hang in there! 1. Snatch push press+ OHS + Snatch Balance (1+2+2) x3sets @ 77% of best snatch. (1+1+1) x 3sets @ 80% of best snatch. (Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets) 2. Snatch Lift off to below the knee+ […]

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 Sets: Front Rack Bulgarian split squats x 8 each leg Strict Knees to chest into hanging L-sit x 10-15. Super slow and controlled. Hold […]