1) 2 x Snatch: 50%, 60%, 70%, 75%, 75%
2) Snatch Balance: 5@50%, 5@60%, 5@70%, 5@70%
3) Weighted Squat Jumps: 5@50%, 5@60%, 5@70%, 5@70%
4) 3 x 6 GH Raises
1) 2 x Snatches from Blocks: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) Back Squat: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
3) Snatch Grip BTN Push Press: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
1) 2 x Cleans from Blocks & Jerk: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) Front Squat: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
3) Clean Grip BTN Push Press: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
1) High Hang Clean + Low Hang Clean (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) Split Jerk: 5@50%, 3@70%, 3@75%, 3@75%
3) Romanian Deadlift: 5@50%, 3@70%, 3@75%, 3@75%
1) High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%
2) Overhead Squat: 5@50%, 3@70%, 3@75%, 3@75%
3) Bench Press: 5@50%, 3@70%, 3@75%, 3@75%
1) 3 Snatches: 50%, 60%, 70%, 75%, 80%, 85%+
2) Back Squat: 5@50%, 5@60%, 5@70%, 5@80%, 5@80%, 5@85%+
3) Snatch Grip Deadlift: 5@50%, 5@60%, 5@70%, 5@80%, 5@80%, 5@85%+
1) 3 Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%+
2) Front Squat: 5@50%, 5@60%, 5@70%, 5@80%, 5@80%, 5@85%+
3) Deadlift: 5@50%, 5@60%, 5@70%, 5@80%, 5@80%, 5@85%+
1) 3sec Pause Clean from Power Position: 3@50%, 3@60%, 3@70%, 3@70%
2) Push Press: 5@50%, 5@60%, 5@70%, 5@70%
3) Pause Clean First Pulls (pause 3sec at knee): 5@50%, 5@60%, 5@70%, 5@70%
Feel the lifting LOVE! Happy Valentine's Day :)
1) 3sec Pause Snatch from Power Position: 3@50%, 3@60%, 3@70%, 3@70%
2) Snatch Grip BTN Push Press: 5@50%, 5@60%, 5@70%, 5@70%
3) Pause Snatch First Pulls (pause 3sec at knee): 5@50%, 5@60%, 5@70%, 5@70%
1) Snatch from Blocks: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@80%, 3@80%
2) Snatch Balance: 5@50%, 5@60%, 5@70%, 5@75%, 5@75%, 5@75%, 5@75%
3) Back Squat: 5@50%, 5@60%, 5@70%, 5@75%, 5@75%, 5@75%, 5@75%
1) Clean from Blocks: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@80%, 3@80%
2) Jerk Balance: 5@50%, 5@60%, 5@70%, 5@75%, 5@75%, 5@75%, 5@75%
3) Front Squat: 5@50%, 5@60%, 5@70%, 5@75%, 5@75%, 5@75%, 5@75%
1) Clean High Pull + Hang Clean + Full Clean + Jerk: 50%, 60%, 70%, 75%, 75%
2) 3 Push Press + 2 Split Jerks: 50%, 60%, 70%, 70%, 70%
3) 5 x 1+1/4 Thrusters: 50%, 60%, 70%, 70%, 70%
1) Snatch High Pull + Hang Snatch + Full Snatch: 50%, 60%, 70%, 75%, 75%
2) 3 Snatch Grip Push Press + 2 Snatch Balance: 50%, 60%, 70%, 70%, 70%
3) 5 x 1+1/4 Weighted Squat Jumps: 50%, 60%, 70%, 70%, 70%
1) Power Snatch + Overhead Squat + Snatch Balance: 50%, 60%, 70%, 80%, 80%
2) Power Clean + Push Jerk + Split Jerk: 50%, 60%, 70%, 80%, 80%
3) Back Squat: 5@50%, 5@60%, 3@70%, 3@80%, 3@80%, 3@80%
4) 5 x 5 Bent Over Rows: get as heavy as possible over the 5 sets
1) 1RM Deadlift: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) 1RM Strict Press: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
3) 1RM Bench Press (if there's time): 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
1RM Week! Yeow!!!
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
1RM Week! Yeow!!!
1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Back Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
1RM's next week!
1) Clean and Jerk (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Power Clean and Push Jerk (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
3) Thrusters: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) Pause Clean High Pulls (pause at knee): 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
1RM's next week!
1) Full Snatch (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Power Snatch (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
3) Weighted Squat Jumps: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) Pause Snatch High Pulls (pause at knee): 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
1) Hang Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Back Squat: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Behind the Neck Snatch Grip Push Press (% of snatch 1RM): 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%