1) Hang Clean + Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Front Squat: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Jerk Drives (% of jerk 1RM): 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
FAREWELL 2016!!!
1) Pause Clean (3secs at power position/just above knee): 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) Split Jerk: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Clean Pull (keep heels on ground but still shrug aggressively): 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
1) Pause Snatch (3secs at power position/just above knee): 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) Snatch Balance: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Snatch Pull (keep heels on ground but still shrug aggressively): 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
1) 2 x Snatch (reset after each rep): 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Back Squats: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
3) Snatch Shrugs (% or 1RM clean, use straps if you have them): 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
1) 2 x Cleans + Jerks (reset after each rep): 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Front Squats: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
3) Clean Shrugs (% or 1RM clean, use straps if you have them): 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
1) 2 x Hang Cleans + 2 Jerks: 50%, 60%, 70%, 75%, 75%
2) 2 x Jerk Balance: 50%, 60%, 70%, 75%, 75%
3) Clean Pulls: 5@50%, 3@70%, 3@70%, 3@70%
4) Front Squats: 5@50%, 3@70%, 3@70%, 3@70%
1) 2 x Hang Snatch: 50%, 60%, 70%, 75%, 75%
2) 2 x Snatch Balance: 50%, 60%, 70%, 75%, 75%
3) Snatch Pulls: 5@50%, 3@70%, 3@70%, 3@70%
4) Weighted Squat Jumps (% of back squat): 5@50%, 3@70%, 3@70%, 3@70%
1) Snatch: 2@50%, 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 2@90%, 2@90%, 2@90%
2) Back Squat: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
3) Accessory Work: 3 x 8 Reverse Grip Bent Over Rows
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 2@90%, 2@90%, 2@90%
2) Front Squat: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
3) Accessory Work: 3 x 5 Slow Strict Pull Ups
1) 2 x 3-Stage Clean (pause at low, mid and high hang positions before completing the rep): 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Split Jerk: 50%, 60%, 70%, 75%, 80%, 80%
3) Clean High Pulls (each rep from ground): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Accessory Work: Strict GH Raises
1) 2 x 3-Stage Snatch (pause at low, mid and high hang positions before completing the rep): 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Back Squat: 50%, 60%, 70%, 75%, 80%, 80%
3) Snatch High Pulls (each rep from ground): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Accessory Work: Strict GH Raises
Video: not the best example of a 3-stage snatch but you get the idea!
1) Hang Snatch + Full Snatch + Hang Snatch: 50%, 60%, 70%, 75%, 80%, 85%+
2) 3 Snatch Balance: 50%, 60%, 70%, 75%, 80%, 85%+
3) 5 x Pause Snatch First Pulls (keep your chest up): 50%, 60%, 70%, 80%, 80%, 85%+
1) Hang Clean + Full Clean + Hang Clean: 50%, 60%, 70%, 75%, 80%, 85%+
2) 1 Push Press + 2 Split Jerks: 50%, 60%, 70%, 75%, 80%, 85%+
3) 5 x Pause Front Squats: 50%, 60%, 70%, 80%, 80%, 85%+
1) Clean from power position: 3@50%, 3@60%, 3@70%, 3@70%
2) Clean Pulls (keep heels on floor): 3@50%, 3@60%, 3@70%, 3@70%
3) Jerk Balance: 5@50%, 5@60%, 5@70%, 5@70%
4) 1 and 1/4 Front Squats: 5@50%, 5@60%, 5@70%, 5@70%
1) Snatch from power position: 3@50%, 3@60%, 3@70%, 3@70%
2) Snatch Pulls (keep heels on floor): 3@50%, 3@60%, 3@70%, 3@70%
3) Snatch Balance: 5@50%, 5@60%, 5@70%, 5@70%
4) Weighted Squat Jumps: 5@50%, 5@60%, 5@70%, 5@70%
REMINDER
There is no 9am or 10am classes today due to Max Dal Santo's weightlifting seminar.
Open Gym from 7:30am - 8:30am before the start of the seminar at 9am for all you WOD junkies out there.
Everyone in the seminar - be there for a 9am start. It's going to awesome.
Reminder - people in the Sunday session starts at 8am.
1) 3 x Cleans and Jerks (reset after each set): 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Front Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Push Press: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) 3-Position Clean + Jerk: 50%, 60%, 70%, 75%, 75%
2) 3 x Pause Jerk Balance: 50%, 60%, 70%, 75%, 75%
3) 5 x Pause Clean Deadlift (3secs): 50%, 60%, 70%, 70%, 70%
4) 5 x Clean Shrugs: 50%, 60%, 70%, 75%, 75%
1) 3-Position Snatch: 50%, 60%, 70%, 75%, 75%
2) 3 x Pause Overhead Squats: 50%, 60%, 70%, 75%, 75%
3) 5 x Pause Snatch Deadlift (3secs): 50%, 60%, 70%, 70%, 70%
4) 5 x Snatch Shrugs: 50%, 60%, 70%, 75%, 75%
1) 2 x Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 3 Snatch High Pulls: 50%, 60%, 70%, 75%, 80%, 80%, 80%
3) 1 Overhead Squat + 2 BTN Push Press: 50%, 60%, 70%, 75%, 80%, 80%, 80%
Accessory work: Weighted Good Mornings