A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 93%x1, 95%x1, HS
B. Clean and Jerk - 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 93%x1+1, 95%x1+1
C. Back Squat – 80%x3, 85%x3, 90%x3
D. Box Jump – 3x5
2017 07 03
A. Clean - 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
B. Floating Clean Pull- 85%x3, 90%x3, 95%x3
C. Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2
D. Squat Box Jump – 3x5
2017 07 03
A. Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 1, 83% x 1+1 x 1, 83% x 1+1 x 1
B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 1, 83% x 1+1+1 x 1, 83% x 1+1+1 x 1
C. Push Press (weight by feel - no grinds. try to beat last week weights) – 3x4
*Increase bold weights if you feel good
2017 07 03
Happy Fourth of July!!!
A. Jerk - 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
B. Drop to Split (weight by feel - try to beat last week weights) – 4x3
C. Back Squat – 68%x8, 73%x6, 78%x4
D. Back Squat Jump - 20%x3x3
2017 07 03
A. Block Snatch (knee) – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS
B. Floating Snatch Pull – 85%x3, 90%x3, 95%x3
C. Overhead Squat (weight by feel - no grinds. try to beat last week weights) – 2x2, 3x1
D. Snatch Push Press (weight by feel - no grinds. try to beat last week weights) – 3x4
2017 07 03
Amateur
Clean Warm Up x2
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Collegiate
Back Squat 1x4 70%. 1x4 80%, 3x4 85%
Power Clean 1x4 70%, 1x4 80%, 2x4 85%
Conditioning
5 Rounds Sandbag Get Up - 3 each shoulder Sled Drag - 50 yards
2017 06 29
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 95%, 1x2 100%, 2x2 105%, 1x2 107.5%
Close Grip Bench 2RM, Max reps @ 80%.
Conditioning
5 Rounds C2 Rower – 30 Max Meters Rest 2 minutes rest between sets Compare total meters to 6.08.17
2017 06 28
Amateur
Snatch Warm Up 2x Through
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Collegiate
Front Squat 1x4 70%, 4x4 85%
Power Snatch 4. 4. 4. 4 Work up to a heavy set of 4 reps.
Conditioning
8 x Pull Ups - max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip Prowler Push 135/90lbs - 50 yard
2017 06 26
JORTS DAY !!!!
A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 90%x1, 90%x1
B. Clean and Jerk - 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 90%x1+1, 90%x1+1
C. Back Squat – 78%x3, 83%x3, 88%x3, 75%x Max Reps
*Increase bold weights if you feel good
2017 06 26
A. Clean - 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS
B. Floating Clean Pull- 90%x3, 95%x3, 95%x3
C. Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2
D. Squat Box Jump – 3x5
*Increase bold weights if you feel good
2017 06 26