Wednesday 4.19.17

A. Snatch from Power Position – 70%x 5 x 2

B. Power Clean + Power Jerk – 705 x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 90% x 1+1, 90% x 1+1
C. Snatch Pull – 95% x 2, 100%x2, 105%x2
D. 2-Arm DB Overhead Carry – 3 x 50m

Increase BOLD weights if you feel good

 

Comp Team

A. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1

C. Snatch Pull – 90% 3×2 
D. Front Squat – 75%x2, 80% x 1, 85% x 1
E. Plank – 3 x 20sec

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Tuesday 4.18.17

 

 

REST DAY FOR EVERYONE 🙂

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Monday 4.17.17

A. Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90% 

B. Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5

C. Back Squat – 75%x2, 80%x2, 85%x2

D. Weighted Sit-up – 3 x 10-15 

COMP TEAM 

A. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3


B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1

C. Clean Pull – 85%x2, 90%x2, 95%x2


D. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2


E. Crunches – 3 x 15-30 

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Saturday 4.15.17

A. Snatch (max 85% if you go up) – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
C. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 – 3sets
D. Weighted Planks – 3 x 30-60sec

 

Comp Team

A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1

C. Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks – 3 x 30-60sec

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Thursday 4.13.17

A. Block Snatch (knee) – 70% 5×2

B. Snatch Pull – 95% 3×3
C. Front Squat – 70%x3, 75%x3, 80%x3

D. Jack Knife – 3 x 15-30

 

Comp Team

A. Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1

C. Front Squat – 75% 3×2
D. 2-Arm DB Overhead Carry – 3 x 50m

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Wednesday 4.12.17

A. Power Jerk + Jerk (5 sec hold overhead on last rep) – 75% x 1+1 – 6sets

B. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2 – 3sets
C. Walking Lunge – 2 x 10/leg

D1. Crunches – 3 x max
D2. 2-arm DB OH carry – 3x50m

Comp Team

A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, HS
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 – 2sets

B. Front Squat – 75%x2, 80%x2, 85%x2
C. Hanging Leg Raise – 3 x 10-20

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Tuesday 4.11.17

A. Snatch High-Pull + Snatch from Power Position – 70% x 1+1 x 5

B. Drop Snatch (% of snatch) – 50% 4×2
C. SLDL (% of BS) – 50% 2×5

D.1. Weighted Planks – 3 x 30sec max

D2. 1-arm Farmer’s Walk – 3 x 50m

 

Comp Team 

Rest Day 

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