Monthly Archives: May 2017

Saturday 6.3.17

A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM B. Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – 70%, 75%, … Continue reading

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Thursday 6.1.17

A. Clean – 73%x3, 76%x2, 70%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS B. Clean Deadlift on Riser – 90%x5, 95%x5 x2 C. Parallel Front Squat + Front Squat – 65% x 3+2 x 2, 70% x 3+2 x 2 … Continue reading

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Wednesday 5.31.17

A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 3 B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% … Continue reading

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Tuesday 5.30.17

A. Jerk – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS B. Drop to Split (weight by feel – try to beat last week’s weights) – 3×4 C. Back Squat – 63%x10, 68%x8, 73%x6 D. Back Squat Jump (% … Continue reading

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Monday 5.29.17

Happy Memorial Day!!!   I’ll be in at 7am, but you can lift from 7-11am   A. Block Snatch (Knee) – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS B. Snatch Deadlift on Riser – 90%x 1×5 95%x … Continue reading

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Saturday 5.27.17

A. Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3 B. Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3 C. Back Squat (max rep set not to failure) … Continue reading

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Thursday 5.25.17

A. Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 B. Clean Deadlift on Riser – 90%x3x5 (set risers to 1/2″-4″ – based on height and mobility) C. Parallel Front Squat + Front Squat – 65% x 3+2 … Continue reading

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