A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM
B. Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, (75%, 80%, 85%)2, 2+1/1+2RM
C. Back Squat – 73%x6, 78%x4, 83%x3, 70% x Max Reps (not to failure)
D. Box Jump – 3×5
2017 05 29
A. Clean – 73%x3, 76%x2, 70%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS
B. Clean Deadlift on Riser – 90%x5, 95%x5 x2
C. Parallel Front Squat + Front Squat – 65% x 3+2 x 2, 70% x 3+2 x 2
D. 2-Leg Bound – 3×6
2017 05 29
A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 3
B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 2, 75% x 1+2+1 x 3
C. Push Press (weight by feel – try to beat last week’s weights) – 5×4
2017 05 29
A. Jerk – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS
B. Drop to Split (weight by feel – try to beat last week’s weights) – 3×4
C. Back Squat – 63%x10, 68%x8, 73%x6
D. Back Squat Jump (% of BS) – 20%x3x3
2017 05 29
Happy Memorial Day!!!
I’ll be in at 7am, but you can lift from 7-11am
A. Block Snatch (Knee) – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS
B. Snatch Deadlift on Riser – 90%x 1×5 95%x 2×5
C. Overhead Squat (weight by feel – try to beat last week’s weights) – 3×5
D. Snatch Push Press (weight by feel – try to beat last week’s weights) – 5×4
2017 05 29
A. Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3
B. Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3
C. Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps
D. Box Jump – 3×5
2017 05 22
A. Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
B. Clean Deadlift on Riser – 90%x3x5 (set risers to 1/2″-4″ – based on height and mobility)
C. Parallel Front Squat + Front Squat – 65% x 3+2 x 4
D. 2-Leg Bound – 3×6
2017 05 22
A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5
B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5
C. Push Press (weight by feel – no grinding) – 4×5 (This is from the front 🙂
2017 05 22
A. Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
B. Drop to Split (weight by feel – full split length/depth, solid landing) – 3×4
http://www.catalystathletics.com/exercise/417/Drop-To-Split/
C. Back Squat – 60%x10, 65%x8, 70%x6
D. Back Squat Jump (% of Back Squat) – 20% x3x3
2017 05 22
Start of our new Oly Program –
*8 week cycle leading up to our competition on July 15 at Lift Lab!
A. Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 (this is of your 1rm snatch)
B. Snatch Deadlift on Riser – 90%x3x3 (this is of your 1rm snatch)
C. Overhead Squat (Weight by feel – Stable, full depth reps) – 3×5
D. Snatch Push Press (weight by feel – no grinding) – 5×4 (Meaning no press out, I want a full lock out right away)
2017 05 22