Monday, July 15th, 2019

Muscle Snatch: 3,3,2,2,1,1

In between sets, perform DB Z Press x 10 reps for three sets.

Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!

Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4

Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo.

Front Squat: 3×3

Monday, July 8th, 2019

Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press.

Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets.

Box squats: 3×5,10, 8

In between box squat perform Barbell Single Leg Deadlifts x 5 each leg.

Russian Twists x 100 total. split up how you want

Friday, July 5th, 2019

Push Press: 3×3. In between sets, perform 10 DB Z press.

Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets.

Clean Deadlift: 3×3. In between sets, perform 10 goblet squats.

Ab mat Sit ups x 100 total. Split up as needed

Wednesday, July 3rd

High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3

Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down)

Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch

In The hole Front Squat: 5×3. In between sets, perform DB Step Ups x 5 each leg

Monday, June 17th, 2019

Zotts Press: 3×3

Snatch Balance: 3,3,2,2,2,1,1

Behind the Neck Jerk + Jerk: (1+1) x 5 working sets.

DB Single Arm Waiter Walk Walking Lunge x 10 steps with right arm overhead and 10 steps with left arm overhead.

Russian Twists: 3×30. Slow and Controlled.

Friday, June 14th, 2019

Hang Power Snatch + Hang Snatch: (2+1) x 3, (1+1) x 3

Power Clean from Mid Knee + Jerk + Behind the Neck Jerk (1+1+1) x 4

Low Bar Back Squats: 5,3,1,5,3,1,10,8.

In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated Single Arm DB Press x 10 each arm.

Wednesday, June 12th, 2019

Push Press: 5×2.

Push Jerk: Work up to a heavy single.

Clean Pull + Power Clean + Clean Pull + Clean (1+1+1+1) x 5 working sets.

Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×3. Heavy, but keep the speed on the bar.

3 Sets:

KB Goblet Hold Step Ups x 20

KB Side Bends x 20 each side

Monday, June 10th, 2019

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3

SN PP + Pause OHS+ OHS: (3+1+1) x5

Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5

Friday, June 7th, 2019

High Hang Muscle Snatch + Muscle Snatch+ Snatch Grip Behind The Neck Press (3+3+5)) x 5

High Hang Jump And Shrug + High Hang Power Snatch to 4” + High Hang Snatch (1+1+1)x3x3

(We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)

Power Snatch from 1 inch off the floor + OHS: (2+1) x 3 sets.

Snatch from 1 inch off floor: 3×2,3×1

Pause Front Squat: 3×3.


Monday, June 3rd, 2019

Zotts Press: 3×4

Pause Snatch Balance + OHS+ Snatch Balance: 5 x (1+1+1).

Rack Jerk or Jerk Off Blocks: 3,3,2,2,1,1,1. Build to a heavy

Superset:

DB Bulgarian Split Squats: 3×10 each leg.

Russian Twists: 3×25. Slow and Controlled

Friday, May 31st, 2019

Snatch Push Press: 3×5

Snatch deadlift to 1 inch off floor + Snatch Deadlift To Mid Knee+ snatch (1+1+1)x 5 sets. Deadlift to one inch off the floor, place bar back down. Deadlift again to mid knee, then go back down one more time and snatch from the floor.

Pause Back Squat + Back Squat (2+1) x 5 sets. Pause for 3 seconds in the bottom.

In between box squat sets do deadbug holds for 30 seconds and a 45 second hand stand hold