Weightlifting

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness. 1. Pause Tempo Snatch: 3×3 *Pause 1″ off the floor, below the knee, above the knee, mid thigh, power position for 2 seconds at each position focusing on balance through the whole […]

REST!!

1. Snatch Pull+Power Snatch: 3x(2+2), 2x(2+1), 2x(1+1). Take small jumps, but move up in weight each set. Remember that a power snatch is a missed snatch!! That means that your mechanics on a power snatch are the same as a snatch! Just because you are receiving the bar high, does not mean that you’re not […]

1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Strict Press+Close Grip OHS (2+2+2+2)x 3-4 sets. *This should be light! Focus in on technique and hit PERFECT positions. 2. 2 POS Clean (high hang + floor): 5 sets. Move up in weight each set. Don’t start counting sets until you got to […]

1. Muscle Snatch+ Snatch Strict Press+ OHS+Snatch Balance w/out a dip+Zotts Press: (3+3+3+3+3) x 3 *stay light and use this as a warm up. On the muscle snatch, focus on the PULL AND PUNCH turnover. Do not swing the bar around the face. 2. Pause Snatch Balance: 5×2. Work up to a medium load. Do […]