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Barbell: Saturday 19/01/2019

1) Pause Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) BTN Snatch Grip Jerk: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Pause Snatch First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%

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Barbell: Tuesday 15/01/2019

1) Pause Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) BTN Clean Grip Jerk: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Pause Clean First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%

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Barbell: Saturday 12/01/2019

1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 & 1/4 Front Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 80%, 85%, 85%, 85%

Barbell: Tuesday 8/01/2019

1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 & 1/4 Back Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%, 85%, 85%, 85%

Barbell: Saturday 29/12/2018

1) Snatch tech and build up - work on good form
2) Clean and Jerk tech and build up - work on good form
3) Choose Back Squat and Front Squat, and build to a heavy 3 rep set

Barbell: Saturday 22/12/2018

1) 2 x Pause Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Snatch Balace or OHS: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Snatch Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+

Barbell: Tuesday 18/12/2018

1) 2 x Pause Cleans: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Split Jerks: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Clean Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+

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Barbell: Tuesday 4/12/2018

1) 2 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Front Squats: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Jerk Grip Behind the Neck Push Press: 50%, 60%, 70%, 80%, 85%, 85%, 85%

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Barbell: Saturday 1/12/2018

1) High Hang Clean + Low Hang Clean (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 75%, 80%, 80%+

Barbell: Tuesday 27/11/2018

1) High Hang Snatch + Low Hang Snatch (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Snatch Shrugs: 50%, 60%, 70%, 75%, 80%, 80%+

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Barbell: Saturday 17/11/2018

1) 3 x 3sec Pause Cleans from Power Position: 50%, 60%, 70%, 70%
2) 5 x Clean Grip BTN Jerks: 50%, 60%, 70%, 70%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 70%
4) 5 x Pause Clean First Pulls: 50%, 60%, 70%, 70%

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Barbell: Tuesday 13/11/2018

1) 3 x 3sec Pause Snatch from Power Position: 50%, 60%, 70%, 70%
2) 5 x Snatch Grip BTN Push Press: 50%, 60%, 70%, 70%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 70%
4) 5 x Pause Snatch First Pulls: 50%, 60%, 70%, 70%

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