Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Back Squat 5x3 @ 85%
Power Clean 1x3 75%, 1x3 80%, 2x3 85%
Conditioning
5 Rounds Sled Drag - 25 yards Forward, 25 yard Backwards Burpee Box Jumps - 5 Chin Ups - Max
2017 07 27
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Collegiate
Snatch Pull 1x2 100%, 2x2 100% +10lbs, 2x2 100% + 20lbs.
Slight Decline Dumbbell Bench Press 3x Max Reps, aim to be in the range of 8-12
Conditioning
5 X 30 seconds - max calories Assault Bike 2 minutes rest between sets.
2017 07 27
Amateur
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Back Squat 5x3 @ 85%
Power Snatch 1x3 75%, 1x3 80%, 2x3 85%
Conditioning
10 minute cap Max Towel Pull Ups 10 Med-Ball to Toes 20 Lateral Plyo Skiers
2017 07 25
. Technique Primer : Muscle Snatch - 5, 4, 3 (ascending weights)
● Snatch - HS
● Clean & Jerk - HS
● Pause Front Squat + Front Squat - 70% x (1+1) x 5
● Snatch Lift-Off - 115%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Sit-Up - 3 x max
● Snatch - HS
● Clean & Jerk - HS
● Pause Front Squat + Front Squat - 70% x (1+1) x 5
● Snatch Lift-Off - 115%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Sit-Up - 3 x max
2017 07 24
. Technique Primer : Press in Clean - 5, 4, 3 (ascending weights)
● Power Clean - 75% 2x3, 80% 3x2
● Overhead Squat - 75%x2, 80%x2 x 4 sets
● Snatch Push Press - 70% 2x5
75% 3x5 (% of snatch)
● Clean Pull - 90% 2x3, 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side
● Power Clean - 75% 2x3, 80% 3x2
● Overhead Squat - 75%x2, 80%x2 x 4 sets
● Snatch Push Press - 70% 2x5
75% 3x5 (% of snatch)
● Clean Pull - 90% 2x3, 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side
2017 07 24
Technique Primer : Tall Clean - 3 x 3 (light)
● Clean+JerkDip-
75%x(3+1)x2, 80%x(2+1)x3
● Power Jerk - 75% 2x3 , 80% 3x2
● Back Squat - 85% 5x2
● Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105% 2x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max
● Clean+JerkDip-
75%x(3+1)x2, 80%x(2+1)x3
● Power Jerk - 75% 2x3 , 80% 3x2
● Back Squat - 85% 5x2
● Floating Halting Clean Deadlift (mid-thigh) - 100%x3, 105% 2x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max
2017 07 24
. Technique Primer : Press in Snatch - 5, 4, 3 (ascending weights)
● Power Snatch - 70% 2x3 , 75% 3x2
● Push Press - 70% 2x5, 75% 3x5
● Snatch Pull - 90% 2x3 , 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Standing Plate Twist - 3x15/side
● Power Snatch - 70% 2x3 , 75% 3x2
● Push Press - 70% 2x5, 75% 3x5
● Snatch Pull - 90% 2x3 , 95%x3x3
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Standing Plate Twist - 3x15/side
2017 07 24
. Technique Primer : Tall Snatch - 3 x 3 (light)
● Snatch - 75% 2x3, 80% 3x2
● Jerk - 75% 2x3, 80% 3x2
● Pause Front Squat + Front Squat - 70% x (1+1) x 5
● Floating Halting Snatch Deadlift (mid-thigh) - 100%x3, 105%x3 x 2 sets
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Reverse Crunch - 3 x max
● Snatch - 75% 2x3, 80% 3x2
● Jerk - 75% 2x3, 80% 3x2
● Pause Front Squat + Front Squat - 70% x (1+1) x 5
● Floating Halting Snatch Deadlift (mid-thigh) - 100%x3, 105%x3 x 2 sets
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Reverse Crunch - 3 x max
2017 07 24
Amateur
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Bent Over Row 5. 5. 5. 5. 5, work up to a heavy 5
Push Press 3. 3. 3
Conditioning
10 Minute AMRAP Single Arm DB Power Snatch - 10 reps (alternate arms as needed) Sandbag Walking Lunge - 25 yards
2017 07 23
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Collegiate
Snatch Pull 1x2 100%, 2x2 100% + 10lbs. 2x2 100% 2x2, Start with your last set of heavy snatch.
Close Grip Bench Work up to a heavy 5 reps then one set of max reps @ 80%.
Conditioning
5 Rounds Lateral Skiers Low Box - 20 Dynamic Step Ups - 10 right and 10 left. Goblet Squat Hold - 30 seconds
Extra Credit
4 Rounds Deficit Push Ups - 25 Hammer Curls - 10
2017 07 21