Remember we are deloading for our
IN HOUSE OLY COMP THIS FRIDAY NIGHT !!! Everyone try to be there 🙂
A. Snatch 1×1 @ 75%
B. Clean and Jerk 1×1 @ 70%
2016 12 05
A lot of warm up !! Come prepared to roll out get Loose and hit these 1Rm !
We will also be moving through some clean and jerk skill work tonight 🙂
A. Front squat -1 Rm
B. Push press – 1Rm
2016 12 05
A. Back squat
1RM
B. Clean & Jerk (HEAVY AND FAST)
3×1
C. Jerk + Overhead split squat
3×1
D. Clean from hip
1Rm
2016 11 28
A. Snatch Push Press 3×1
B. Snatch + OHS
3×1+1
C. Snatch High Pull from above knee
3×1
D. Snatch Grip Deadlift
3×2
E. Front squat
5×2
2016 11 28
A. Press from split 3×1
B. Split jerk
3×1
C. Clean with pause above the knee 1s
1RM
D. Clean pull
3×1
E. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
2016 11 28
Snatch
A. Snatch from hip – 3×1
B. Snatch 2s pause above knee – 1RM
C. Snatch Pull pause @ knee 6s – 3×1
D. Snatch push press + OHS – 1+1
2016 11 28
A. Clean from hip
2×1
B. Jerk + Overhead split squat
3×2
C. Clean & Jerk (HEAVY AND FAST)
3×1
D.Back squat 3s pause
2RM
E. Back squat 6s pause
1RM
2016 11 22
A. Snatch Push Press
3×2
B. Snatch + OHS
3×1+2
C. Snatch High Pull from above knee
3×2
D. Snatch Grip Deadlift
3×3
E. Front squat
5×3
2016 11 22
A. Press from split
3×1
B. Split jerk
3×2
C. Clean with pause above the knee 2s
1RM
E. PULLING
3-5 sets Max ring rows
3-5 sets Max Bodyweight Pull ups
Weighted Pull up 5 RM
2016 11 22
Snatch
New cycle: you’ll see reps went down
A. Snatch from hip – 3×1
( moved from 5×2)
B. Snatch 2s pause above knee – 1RM
(Moved from 2rm)
C. Snatch Pull pause @ knee 6s – 3×1
(Moved from 3×2)
D. Snatch push press + OHS – 1+2
(Moved from 3+1)
2016 11 21