A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1
C. Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks – 3 x 30-60sec
*Increase BOLD weights if you feel good
2017 04 24
A. Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
C. Front Squat – 75% 3×2
D. 2-Arm DB Overhead Carry – 3 x 50m
2017 04 24
A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 x 2
C. Front Squat – 75%x2, 80%x2, 85%x2
D. Hanging Leg Raise – 3 x 10-20
2017 04 24
2017 04 24
A. Snatch from Power Position – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 x 3 sets
B. Power Clean + Power Jerk – 70% 5×2
C. Snatch Pull – 90% 3×2
D. Weighted Sit-up – 3 x 10-15
2017 04 24
A. Snatch – 70%, 75%, 80%, 85%, 90%x1x2, 95%
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1,
C. HS Clean Pull – 100%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks – 3 x 30-60sec
Increase BOLD weights if you feel good
Comp Team
GO GET’EM ADAM AND DOUG
2017 04 17
A. High-Hang Snatch – 70%x2, 75%x2 x 5 sets
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
C. Front Squat – 75% 3×2
D. Hanging Leg Raise – 3 x 10-20
Comp Team
A. Snatch from Power Position – 70%x 5×1
B. Power Clean & Jerk – 70% x 1+1 x 5
2017 04 17
A. Snatch from Power Position – 70%x 5 x 2
B. Power Clean + Power Jerk – 705 x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 90% x 1+1, 90% x 1+1
C. Snatch Pull – 95% x 2, 100%x2, 105%x2
D. 2-Arm DB Overhead Carry – 3 x 50m
Increase BOLD weights if you feel good
Comp Team
A. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
C. Snatch Pull – 90% 3×2
D. Front Squat – 75%x2, 80% x 1, 85% x 1
E. Plank – 3 x 20sec
2017 04 17
2017 04 17
A. Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90%
B. Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5
C. Back Squat – 75%x2, 80%x2, 85%x2
D. Weighted Sit-up – 3 x 10-15
COMP TEAM
A. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
C. Clean Pull – 85%x2, 90%x2, 95%x2
D. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
E. Crunches – 3 x 15-30
2017 04 17