Wednesday, October 17th, 2018

Snatch Push Press: 3×3. Hold for two seconds at the top of each rep. 

Push Press: 2×5

Power Snatch: 3,2,2,1,1,

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Power Clean and Push jerk: 2,2,1,1,1

Deficit Clean Deadlift: 3×3 @ 100%

Monday, October 8th, 2018

Snatch Push Press: 4×3. Hold for two seconds at the top of each rep. 

Push Press: 3×8 

Power Snatch: 3,3,3,2,2,2,1,1,1

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Power Clean and Push jerk: 3,2,2,1,1,1,1

Deficit Clean Deadlift: 3×5

Friday, August 31st, 2018

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

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar. 

4. Snatch Pull: 4×4 @ 95-97% of best snatch

3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Front Rack Bulgarian Split Squats x 6-8 each leg.