Saturday 8.12.17

  1. Technique Primer : Muscle Snatch – 5, 4, 3 (ascending weights)
    • ●  Snatch – HS
    • ●  Clean & Jerk – HS
    • ●  Pause Front Squat + Front Squat – 70% x (1+1) x 5
    • ●  Snatch Lift-Off – 115%x3, 120%x3x2
    • -Weighted Back Extension – 3×10
      -Hanging Leg Raise – 4 x max (30 reps minimum)
    • -Sit-Up – 3 x max
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Thursday 8.10.17

  1. Technique Primer : Press in Clean – 5, 4, 3 (ascending weights)
  • ●  Power Clean – 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
  • ●  Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
  • ●  Snatch Push Press – 70%x5, 75%x5, 80%x5, 80%x5 x2 SETS (% of snatch, take up boldweights if you feel good)
  • ●  Clean Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3

    -Back Extension – 3×15 –

  • Weighted Plank – 4 x 20-30sec
  • -Seated Plate Twist – 3×15/side
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Wednesday 8.9.17

  1. Technique Primer : Tall Clean – 3 x 3 (light)
    • ●  Clean+JerkDip-75%x(3+1),80%x(2+1),85%x(2+1),90%x(1+1) x 3 SETS (AS A WAVE)
    • ●  Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1 x 3 SETS (AS A WAVE)
    • ●  Back Squat – 90% 3×2

      -Weighted Back Extension – 3×10

    • -Weighted Sit-Up- 4×10
      -Crunch – 3 x max
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Tuesday 8.8.17

  1. Technique Primer : Press in Snatch – 5, 4, 3 (ascending weights)
    • ●  Power Snatch – 70%x3, 80%x2, 85%x2, 90%x1 x 3 SETS
    • ●  Push Press – 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)
    • ●  Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3

      -Back Extension – 3×15

    • -Weighted Plank – 4 x 20-30sec
    • -Standing Plate Twist – 3×15/side
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Monday 8.7.17

  1. Technique Primer : Tall Snatch – 3 x 3 (light)
    • ●  Snatch – 75%x3, 80%x2, 85%x2, 90%x1  x 3 sets a wave
    • ●  Jerk – 75%x3, 80%x2, 85%x2, 90%x1       x 3 sets a wave
    • ●  Pause Front Squat + Front Squat – 70% x (1+1) x 5

      -Weighted Back Extension – 3×10
      -Hanging Leg Raise – 4 x max (30 reps minimum)

    • -Reverse Crunch – 3 x max
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Saturday 8.5.17

  1. Technique Primer : Muscle Snatch – 5, 4, 3 (ascending weights)

    ●  Snatch – HS

    ●  Clean & Jerk – HS

    ●  Back Squat – 90% 5×1

    ●  Clean Lift-Off – 115% 3×3

    -Weighted Back Extension – 3×10
    -Hanging Leg Raise – 4 x max (30 reps minimum)

    -Sit-Up – 3 x max

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Thursday 8.3.17

  1. Technique Primer : Press in Clean – 5, 4, 3 (ascending weights)

    ●  Power Clean – 75%x3, 80% 2×3, 85% 2×2

    ●  Overhead Squat – 75%x2, 80%x2, 85%x2 x3 sets

    ●  Snatch Push Press – 70%x5, 75%x5, 80%x5  x3 sets (% of snatch)

    ●  Clean Pull – 90%x3, 95%x3, 100%x3 x2 sets, 95%x3

    -Back Extension – 3×15

    -Weighted Plank – 4 x 20-30sec

    -Seated Plate Twist – 3×15/side

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