Saturday, October 7th, 2017
1. Snatch: Work up to a heavy single for the day. 2. Clean and jerk: Work up to a heavy single for the day. 3. Front Squat: Work up to a heavy single for the day. 4. 3sets: Pull ups and/or chin ups: max reps in 45 sec (strict) Push ups: max reps in 45 […]
Friday, October 6th, 2017
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 […]
Wednesday, October 4th, 2017
1. Power Snatch: 3×3. Same Weight all 3 sets. 2×2. Same weight for 2 sets. 3×1. Same weight for 3 singles. Move up in weight as the reps decrease. I am not concerned about heavy load. I want speed and timing to be the priority! 2. Power Clean+Push Jerk: (1+1) x 5 sets. Pick a […]