- ● Back Squat – 95% 3×1
- ● Snatch – 70%x2, 75%x2, 80%x1, 85%x1 x3 SETS
- ● Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
- ● Clean Pull – 85%x2, 90%x2, 95%x2
-Back Extension – 3×10
-Weighted Sit-Up – 3×10
2017 08 14
- 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%x3, 120%x3x2
- -Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum) - -Sit-Up – 3 x max
2017 08 07
- Technique Primer : Press in Clean – 5, 4, 3 (ascending weights)
- ● Power Clean – 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
- ● Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
- ● Snatch Push Press – 70%x5, 75%x5, 80%x5, 80%x5 x2 SETS (% of snatch, take up boldweights if you feel good)
- ● Clean Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3
-Back Extension – 3×15 –
- Weighted Plank – 4 x 20-30sec
- -Seated Plate Twist – 3×15/side
2017 08 07
- Technique Primer : Tall Clean – 3 x 3 (light)
- ● Clean+JerkDip-75%x(3+1),80%x(2+1),85%x(2+1),90%x(1+1) x 3 SETS (AS A WAVE)
- ● Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS (AS A WAVE)
- ● Back Squat – 90% 3×2
-Weighted Back Extension – 3×10
- -Weighted Sit-Up- 4×10
-Crunch – 3 x max
2017 08 07
- Technique Primer : Press in Snatch – 5, 4, 3 (ascending weights)
- ● Power Snatch – 70%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
- ● Push Press – 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)
- ● Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3
-Back Extension – 3×15
- -Weighted Plank – 4 x 20-30sec
- -Standing Plate Twist – 3×15/side
2017 08 07
- Technique Primer : Tall Snatch – 3 x 3 (light)
- ● Snatch – 75%x3, 80%x2, 85%x2, 90%x1 x 3 sets a wave
- ● Jerk – 75%x3, 80%x2, 85%x2, 90%x1 x 3 sets a wave
- ● Pause Front Squat + Front Squat – 70% x (1+1) x 5
-Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum) - -Reverse Crunch – 3 x max
2017 08 06
- Technique Primer : Muscle Snatch – 5, 4, 3 (ascending weights)
● Snatch – HS
● Clean & Jerk – HS
● Back Squat – 90% 5×1
● Clean Lift-Off – 115% 3×3
-Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum)-Sit-Up – 3 x max
2017 07 31
- Technique Primer : Press in Clean – 5, 4, 3 (ascending weights)
● Power Clean – 75%x3, 80% 2×3, 85% 2×2
● Overhead Squat – 75%x2, 80%x2, 85%x2 x3 sets
● Snatch Push Press – 70%x5, 75%x5, 80%x5 x3 sets (% of snatch)
● Clean Pull – 90%x3, 95%x3, 100%x3 x2 sets, 95%x3
-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Seated Plate Twist – 3×15/side
2017 07 31
- Technique Primer : Tall Clean – 3 x 3 (light)
● Clean+JerkDip-75%x(3+1),80%x(3+1)x2,85%x(2+1)x2
● Power Jerk – 75%x3, 80% 2×3, 85% 2×2
● Pause Front Squat + Front Squat – 70% x (1+1) x 5
● Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
-Weighted Back Extension – 3×10
Weighted Sit-Up – 4×10
-Crunch – 3 x max
2017 07 31
- Technique Primer : Press in Snatch – 5, 4, 3 (ascending weights)
● Power Snatch – 70%x3, 75% 2×3, 80% 2×2
● Push Press – 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)
● Snatch Pull – 90%x3, 95%x3, 100% 2×3, 95%x3
-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Standing Plate Twist – 3×15/side
2017 07 31