Monthly Archives: July 2017

Saturday 7.22.17

Saturday – Day 6 Technique Primer : Muscle Snatch – 5, 4, 3 (ascending weights) ●  Snatch – HS ●  Clean & Jerk – HS ●  Back Squat – 80% 5×3 ●  Clean Lift-Off – 110% 3×3 -Weighted Back Extension … Continue reading

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Thursday 7.20.17

Thursday – Day 4 Technique Primer : Press in Clean – 5, 4, 3 (ascending weights) ●  Power Clean – 75% 5×3 ●  Overhead Squat – 75% 5×2 ●  Snatch Push Press – 70% 5×5 (% of snatch) ● Clean … Continue reading

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Wednesday 7.19.17

Raleigh Will be Coaching !!! Be ready to go at 6:30 – THANK YOU 🙂 Wednesday – Day 3 Technique Primer : Tall Clean – 3 x 3 (light) ●  Clean+JerkDip-75% (3+1)x5 ●  Power Jerk – 75% 5×3 ●  Pause … Continue reading

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Tuesday 7.18.17

Tuesday – Day 2Technique Primer : Press in Snatch – 5, 4, 3 (ascending weights)   ●  Power Snatch – 70% 5×3  ●  Push Press – 70% 5×5 ●  Snatch Pull – 90% 5×3 Back Extension – 3×15 – Weighted … Continue reading

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Monday 7.17.17

Good For: Squat strength Improving postural strength in FS/clean Pulling strength Notes: Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain … Continue reading

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Tuesday 7.11.17

A . Power Snatch – 70% x 2 x 5 B. Power Clean & Jerk – 70% x 1+1 x 5 C. Box Jump – 3×3

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Monday 7.10.17

A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1, 80%x1, 80%x1 B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 C. Clean Pull – 90% x 3×2 D. Back … Continue reading

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