Weightlifting

1. Tall Jerk + behind the neck press in jerk split stance: (3+3)x3 2. Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. 3. Power clean+Push Jerk+Jerk: […]

REST DAY

1. Pause Snatch Balance+ Snatch Balance: (1+1)x5 @63 % of best snatch balance.  Pause for 3 seconds at the bottom. (Perform 10-15 banded scapular pull apart or crossover symmetry in between sets) 2. Power Snatch: 2×3 @ 60%, 2×2 @ 63% ,2×1 @65% of best power snatch. 3. Front Squat: 4×3 @ 70% of best […]

1. Push Press + Push Jerk+ Jerk (1+1+1) x 4 @63% of best push press. (Mark correct foot position and Perform 10 split jerk lands in between sets. See blog post for 5 points of performance) 2. Halting Clean Deadlift + Clean: (2+1)x3 @ 60%, (1+1)x2 @63%. 3. Clean Pulls: 4×3 @ 85% of best […]

1. Snatch Push Press+ OHS: 3+3×4 @ 63% of best snatch (perform 10-15 banded snap pull apart or crossover symmetry in between sets) 2. 3 Pos Snatch: 63% for 3 sets (perform no leg, high hang muscle snatch in between sets to work bar path) 3. Back Squat: 7×3 @ 70% (perform banded lateral glute […]