Saturday 4.29.17

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

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Thursday 4.27.17

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

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Wednesday 4.26.17

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

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Tuesday 4.25.17

Rest Day

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Monday 4.24.17

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

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Saturday 4.22.17

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 

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Thursday 4.20.17

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

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