- Technique Primer : Tall Snatch - 5x3
- ● Power Snatch - (70%x1, 75%x1) x 3
- ● Power Clean + Jerk - (70% x (1+1), 75% x (1+1)) x 3 -Plank - 3 x 30sec
2017 08 14
- ● Back Squat - 95% 3x1
- ● Snatch - 70%x2, 75%x2, 80%x1, 85%x1 x3 SETS
- ● Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
- ● Clean Pull - 85%x2, 90%x2, 95%x2 -Back Extension - 3x10 -Weighted Sit-Up - 3x10
2017 08 14
Amateur
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Bent Over Row 5. 5. 5. 5. 5, Work up to a heavy set of 5 reps.
Push Press 3. 3. 3. 3. 3, Work up to a heavy 3 reps
Conditioning
10 Minute AMRAP Single Arm Dumbbell Power Snatch - 10 reps Kettlebell Step Ups - 10 reps
2017 08 13
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Collegiate
Power Clean 1x3 @ 70%, 1x3 @ 80%, 2x3 @ 85%
Bench Press 4 RM, 1x Max Reps @80%
Conditioning
5 Rounds Lateral Plyo Skiers- 20 Broad Jump - 3 Goblet Squat Hold - 30 seconds
Extra Credit – Jacked Street
5 Rounds Deficit Push Ups - 20 Hammer Curls - 10
2017 08 10
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Collegiate
Front Squat 1x2 @ 70%, 4x2 @ 80%,
Clean Pull 2x2 100%, 2x2 105%, 2x2 110%
Conditioning
8 Rounds 10 Sledge Hammer Strikes 50 yard Prowler Push
2017 08 09
Amateur
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Back Squat 2 @ 70, 3x2 @ 80%
Press 5. 5. 5, Build to a heavy 5.
Conditioning
5 Rounds Dumbbell Hang Power Cleans - max reps 60 seconds Rest - 60 seconds Dips - max reps in 60 seconds Rest - 60 seconds * Cannot drop dumbbells during the entire 60 seconds of DB HPC.
2017 08 07
- 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%x3, 120%x3x2
- -Weighted Back Extension - 3x10 -Hanging Leg Raise - 4 x max (30 reps minimum)
- -Sit-Up - 3 x max
2017 08 07
- Technique Primer : Press in Clean - 5, 4, 3 (ascending weights)
- ● Power Clean - 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
- ● Overhead Squat - 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
- ● Snatch Push Press - 70%x5, 75%x5, 80%x5, 80%x5 x2 SETS (% of snatch, take up boldweights if you feel good)
- ● Clean Pull - 90%x3, 95%x3, 100%x3, 105%x3, 95%x3 -Back Extension - 3x15 -
- Weighted Plank - 4 x 20-30sec
- -Seated Plate Twist - 3x15/side
2017 08 07
- Technique Primer : Tall Clean - 3 x 3 (light)
- ● Clean+JerkDip-75%x(3+1),80%x(2+1),85%x(2+1),90%x(1+1) x 3 SETS (AS A WAVE)
- ● Power Jerk - 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS (AS A WAVE)
- ● Back Squat - 90% 3x2 -Weighted Back Extension - 3x10
- -Weighted Sit-Up- 4x10 -Crunch - 3 x max
2017 08 07
- Technique Primer : Press in Snatch - 5, 4, 3 (ascending weights)
- ● Power Snatch - 70%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
- ● Push Press - 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)
- ● Snatch Pull - 90%x3, 95%x3, 100%x3, 105%x3, 95%x3 -Back Extension - 3x15
- -Weighted Plank - 4 x 20-30sec
- -Standing Plate Twist - 3x15/side
2017 08 07