A. Pause Front Squat (3sec) + Pause Jerk Dip
75% x 2+2 (3sets)
B. Snatch – 70% x 1, 75% x 1 -5sets
C. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) –
70% x 1+1, 75% x 1+1 x 5
D. Planks – 3x60sec
2017 03 13
A. Front Squat 70% X 4, 75% x 4, 80% x 4 (3sets)
B. Snatch Pull + Snatch –
70% x 2+1 (5sets)
C. Snatch Pull – 90% of snatch 3×3
D. Jack Knife – 3 x 15-30
(These are V-ups)
2017 03 13
A. Power jerk + jerk 70% 2+1 x 5
(5 second hold overhead on last rep)
B. Push Press BNK (behind the neck)
70% 3×5
C. Walking lunges 3×10 each leg
Can add moderate to light weight
D. crunches 3x max
2017 03 13
A. Snatch from power position (this is the same as your high hang position)70% 6×1
B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8
45% 4×3
C. SLDL – stiffed leg deadlift (%of BS)
45% 3×5
D. Conditioning
Planks – 3×60 sec
2017 03 13
Week 4
A. Back Squat
70% 4×5
B. Clean + Power Jerk + clean + jerk
(Hold last jerk in split position five seconds)
1+1+1+1 x 5
C. Clean pull -90% 3×3
D. sit ups
3×15-30 reps
2017 03 13
A. Snatch
Heavy single
B. Clean & Jerk
Heavy single
C. Clean Deadlift
3rm
D. Conditioning
A1. Snatch grip overhead bar Carry 3x50m
A2. Weighted planks 3×30-60s
Alternate btwn
2017 03 06
A. Front Squat (stop slightly short of actual max) (% of RM) –4RM,
Hit a 1 rm but go slightly under it then take that % and hit the numbers % below.
85%x4, 90%x4, 80%x Max Reps
B. Snatch Pull + Snatch -2+1RM
C. Snatch Pull – 105% of snatch 4×3
D. Jack Knife – 3 x 15-
(These are V-ups)
2017 03 06
A. Power jerk + jerk 2+1 (5 second hold overhead on last rep) RM
B. Push Press BNK (behind the neck)
70%x6, 75%x6, 80%x6, 80%x6 – (rest 90 to 120 seconds between)
***increase weight for BOLD
C. Walking lunges 3×12 each leg
Can add moderate to light weight
D. A1-crunches 3x max
A2 – 2 arm OH carry 3x50m (164 ft)
Alternate between the two of these
2017 03 06
A. Snatch from power position (this is the same as your high hang position)
70% x 2 , 75% x , 80%x2, 80%x2, 80%x2
***If you feel good increase BOLD WEIGHTS
B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8
55% x3, 55%x3, 55%x3, 55%x3, 55%x3
***increase BOLD WEIGHTS
C. SLDL – stiffed leg deadlift (%of BS)
60% 5×3 = 3sets of 5 reps
D. Conditioning
Alternate these
1-Weighted Planks – 3×30 sec max
2- Single Arm Farmers Walk – 3x50m R/L
**so do the weighted plank then go into right arm FW, then left arm FW , then back to plank etc 🙂
2017 03 06
Week 3 AMY’s BREAKOUT /catalyst
A. Back Squat
75% x 4, 75% x 7, 75% x 10 (x2)
**so you will go thru this once then cycle back again 4-7-10
B. Clean + Power Jerk + clean + jerk
(Hold last jerk in split position five seconds)
1+1+1+1 RM
C. Clean pull -105% 3×4
This is 105% of clean 4sets x 3 reps
D. Weighted sit ups
3×10-15 reps
2017 03 06