Weightlifting

Clean & Jerk – 70% x 2(1+1), 75% x 2(1+1), 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1 Power Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1 Clean Pull – 100% x 2, 105% x 2 x 2 A1. Deadbug – 4 […]

Snatch Balance – Heavy single Back Squat – 70% x 3, 75% x 3, 80% x 3 x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch – 4 x 10 A3. Step-Up – 4 x 10 (below knee)

Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 95% x 1 Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 Snatch Pull – 100% x 2, 105% x 2, 105% x 2 A1. Bent […]

Snatch (% of HS) – HS, 85% x 1, 90% x 1, 95% x 1 Clean & Jerk (% of HS) – HS, 85% x 1+1, 90% x 1+1, 95% x 1+1 Front Squat – HS Good Morning (% of Back Squat) – 28% x 5 x 4 Ab work of choice

Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+3 x 2 Front Squat – 70% x 2, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – 4 […]