Weightlifting

1. Pause Snatch Balance+ Snatch Balance: (1+2)x5  Pause for 3 seconds at the bottom. 2. Power Snatch: 2×3, 2×2,2×1. Move up in weight but stay light-ISH to work on shrugging under FAST. 3. Front Squat: 2×5,2×4,1×3. Move up in weight each set. 4. Three Sets Of: Hollow Holds or Tuck Holds: Accumulate 60 seconds each […]

1. Push Press + Push Jerk+ Push Press (1+1+1) x 4. 2. Halting Clean Deadlift + Clean: (2+1)x3, (1+1)x2. Move up in weight each set. 3. Clean Pulls: 3×5 @ 90-95% of best clean 4. Three Sets of: Strict Chin Ups x 10 DB Russian Step Ups x 10 each leg. Be explosive!! Kb Side […]

1. Snatch Push Press+ OHS: 3+3 @ 69% of best snatch 2. 3 Pos Snatch (high hang, mid-patella, floor): 69% of best snatch for 4 sets 3. Back Squat: 8×3 @ 75% 4. Three Sets of: DB Death Mark: 20 steps Barbell Hip Bridges w/ resistance band around knees x 10 Planks on Boxes with […]

REST, JOURNAL, FOOD PREP, SPEND TIME WITH FAMILY AND RECHARGE!

1. Work up to a heavy snatch for the day 2. Work up to a heavy clean and jerk for the day 3. 3 Sets: Bulgarian split squats x 6-8 each leg Strict Toes To Bar x 10 1 Arm DB Row (knee and hand on bench, pull to hip!) x 10 each arm