Monthly Archives: February 2017

Saturday 3.3.17 

Week 2 guest coach ANDREW 🙂  A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) –  70% x 3+3 (3sets) B. Snatch – 70% x 1, 75% x 1, 80% x 1,  80% x 1, 80,80,80 % X … Continue reading

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Thursday 3.2.17 

Week 2  A. Front Squat 90% X 1, 80% x 4  (3sets)  Alternate btwn the two percentages B. Snatch Pull + Snatch – 70% x 2+1 (5sets)  C. Snatch Pull – 95% of snatch 3×4 sets/reps  D. Jack Knife – … Continue reading

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Wednesday 3.1.17 

A. Power jerk + jerk (5 second hold overhead on last rep) 70% , 75% x 2+1 (5 sets)  B. Push Press BNK (behind the neck)  70 % 3×6 – 3sets for 6 reps (rest 90 to 120 seconds between)  C. … Continue reading

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Tuesday 2.28.17 

Week 2 Day 9  A. Snatch from power position (this is the same as your high hang position) 70% 6 x 2 this is 6 sets of 2 reps B. Drop Snatch (% of snatch) remember you are dropping fast … Continue reading

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Monday 2.27.17 

Week 2/11 – AMY’s BREAKOUT /catalyst  A. Back Squat  75% 6×5  B. Clean + Power Jerk + clean + jerk  (Hold last jerk in split position 5 seconds)  70% x 1+1+1+1 x 5  C. Clean pull  95% 4×3  D. Weighted … Continue reading

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Saturday 2.25.17 

Week 1- Day 6  A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) –  75% x 3+3 x 4 B. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 2
 … Continue reading

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Thursday 2.23.17 

Week 1 – Day 4  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 … Continue reading

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