Weightlifting

1. Heavy snatch FOR THE DAY 2. Heavy clean and jerk FOR THE DAY 3. Three Sets Of: Bulgarian split squats x 10 each leg @ 3 sec descent, 2 sec pause in bottom. Strict Toes To Bar x 12 1 arm DB row (pull to hip!) x 10 each arm.

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

1. Snatch Balance: 4×3. Don’t start counting sets until 65% 2. Power Snatch: 5×3. Try and get a little heavier than last week. 3. Front Squat: 5×3. Move up in weight each set. 4. Three Sets Of: Hollow Holds or Tuck Holds: Accumulate 60 seconds each set. Back Extensions x 15 Tall Box Jumps x […]

1. Push Press: 5×3. 2. Halting Clean Deadlift + Clean: (1+2)x3 @ 69% of best clean, (1+1)x3 @ 71% of best clean. 3. Clean Pulls: 3×5 @ 95%-97% of best clean 4. Three Sets of: Barbell Curls x 10 Lateral Box Step Ups with Barbell on Back x 7 each leg Weighted Russian Twists x […]