● Snatch – 75%x3, 80% 2×3, 85% 2×2
● Jerk – 75%x3, 80% 2×3, 85% 2×2
● Back Squat – 85% 4×3
● Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
-Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum)
-Reverse Crunch – 3 x max
2017 07 31
. 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 – 3×10
-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% 2×3, 80% 3×2
● Overhead Squat – 75%x2, 80%x2 x 4 sets
● Snatch Push Press – 70% 2×5
75% 3×5 (% of snatch)
● Clean Pull – 90% 2×3, 95%x3x3
-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Seated Plate Twist – 3×15/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% 2×3 , 80% 3×2
● Back Squat – 85% 5×2
● Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105% 2×3
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4×10
-Crunch – 3 x max
2017 07 24
. Technique Primer : Press in Snatch – 5, 4, 3 (ascending weights)
● Power Snatch – 70% 2×3 , 75% 3×2
● Push Press – 70% 2×5, 75% 3×5
● Snatch Pull – 90% 2×3 , 95%x3x3
-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Standing Plate Twist – 3×15/side
2017 07 24
. Technique Primer : Tall Snatch – 3 x 3 (light)
● Snatch – 75% 2×3, 80% 3×2
● Jerk – 75% 2×3, 80% 3×2
● 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 – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum)
-Reverse Crunch – 3 x max
2017 07 24
Saturday – Day 6
Technique Primer : Muscle Snatch – 5, 4, 3 (ascending weights)
-Hanging Leg Raise – 4 x max (30 reps minimum)
-Sit-Up – 3 x max
2017 07 17
Technique Primer : Press in Clean – 5, 4, 3 (ascending weights)
Back Extension – 3×15
Weighted Plank – 4 x 20-30sec
Seated Plate Twist – 3×15/side
2017 07 17
2017 07 17
● Power Snatch – 70% 5×3
● Push Press – 70% 5×5
● Snatch Pull – 90% 5×3
Back Extension – 3×15 –
Weighted Plank- 4 x 20-30sec
Standing Plate Twist – 3×15/side
2017 07 17