Tuesday 3.28.17

A. Snatch High Pull + Snatch From Power Pos.

70%-75% 1+1 x 5 sets

B. Drop Snatch (% of snatch)

50% 4×2

C. SLDL (% of BS)

55% 3×5

D. Weighted Planks 3x30s Max

1Arm Farmers Walk 3x50m

 

Comp Team:

A. Snatch High Pull + Snatch Power Pos. 70% 1+1×5

B. Drop Snatch (% of snatch) 50% 4×2

C. SLDL (% of bs) 50% 2×5

D. Weighted Planks 3x30s Max

1Arm Farmers Walk 3x50m

 

 

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Monday 3.27.17 

A. Clean & Jerk

 (hold last jerk 5 sec overhead) 

70% x 2(1+1), 75% x 2(1+1) x 4 
B. Clean Pull – 100%x3x3
C. Back Squat – 75%x5x5
D. Weighted Sit-up – 3 x 10-15 

  • COMPETITON TEAM: 
  • A. Clean & Jerk  (hold last jerk 5 sec overhead –70% x 2(1+1) x 5 
  • B. Clean Pull – 95%x3x3
  • C. 
Back Squat – 70% 5×4 
  • D. 
Weighted Sit-up – 3 x 10-15 
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Saturday 3.25.17

A. Snatch (Max 95% if you go up) –

70%, 75%, 80%, 85%, 90%, 95% x 1

 

B. Clean & Jerk (Max 95% if you go up)-

(3sec hold in split, 3sec hold after recovery)

70%, 75%, 80%, 85%, 90%, 90% x 1+1 

 

C. Pause Front Squat + Jerk Dip Squat –

70%, 75%, 80% x 2+2 (4 sets)

 

D. Weighted Planks -3x 30-60sec

 

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Thursday 3.23.17

A. Block Snatch (knee)

70%, 75%, 80% x 5×2

 

B. Snatch Pull –

105% 3×3

 

C. Front Squat (% of RM) (NO MISSES)

NO MISSES-3RM

85%x3 (no misses)

90%x3 (n0 misses)

80%x Max reps (no misses)

 

D. V Ups 3x 15-20

 

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Wednesday 3.22.17

A. Power Jerk + Jerk- (5 sec hold OH on last rep)

70%, 75%, 80%, 85% x 1+1  (5 sets)

 

B. Push Press BNK + Push Press –

70%, 75%, 80% x 3+2  (3 sets)

 

C. Walking Lunges 3x 12 each leg

 

D. 1- Crunches 3x max

2- 2 arm DB OH Carry x 3

 

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Tuesday 3.21.17

A.  Snatch High Pull + Snatch from Power Position –

70% , 75%, 80% x 1+1 x 4 sets

 

B. Drop  Snatch (% of snatch) – 55%  5×2

 

C. SLDL (% of BS) – 60% 3×5

 

D.1 Weighted Planks – 3x30s max

2. 1 Arm Farmers Walk 3x50m

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Monday 3.20.17

A. Clean & Jerk -2(1+1) hold last jerk 5 sec. OH

70% , 75%, 80% x 2(1+1) x 4 sets

 

B. Clean Pull – 105%x 3×3

 

C. Back Squat – 2 sets each

75%x3

75%x6

75%x9

 

D. Weighted Sit- ups 3x 10-15

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