Monthly Archives: March 2017

Saturday 4.1.17

A. Snatch (max 90% if you go up) 70-75-80-85% 85, 85% B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 90% if you go up) 70-75-80-85% 1+1 85, 85% 1+1 C. Pause Front Squat + … Continue reading

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Thursday 3.30.17

A. Block Snatch (knee) — 70-75% 5×2 B. Snatch Pull–100% 3×3 C. Front Squat–75-85-90 % 3x 3 D. V ups– 3×15-30   Comp. Team  A. Block Snatch (knee) — 70% 5×2 B. Snatch Pull–95% 3×3 C. Front Squat–70%x 3- 75%x … Continue reading

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Wednesday 3.29.17 

A. Power jerk + Jerk (5sec hold OH on last rep)  70-75-80% 1+1 x 4sets  B. Push press BNK + Push press  70-75%  3+2 x 3 sets  C. Walking lunges 3×14 each leg  D. Crunches 3x max  2 arm DB … Continue reading

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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 … Continue reading

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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 & … Continue reading

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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 … Continue reading

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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. … Continue reading

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