a) Snatch High Pull + Snatch + Hang Snatch: 50%, 60%, 70%, 75%, 80%, 85%+
b ) 2sec Pause Back Squat: 5@50%, 5@60%, 5@70%, 5@80% 5@80%, 5@85%+
c) Behind the Neck Snatch Grip Push Press: 5@50%, 5@60%, 5@70%, 5@80% 5@80%, 5@85%+
1) 3sec Pause Snatch from Power Position: 3@50%, 3@60%, 3@70%, 3@70%
2) 3 BTN Snatch Grip Push Press + 2 Snatch Balance: 50%, 60%, 70%, 70%
3) 5 x Back Squats: 50%, 60%, 70%, 70%
4) 5 x Glute Ham Raises
1) 3sec Pause Clean from Power Position: 3@50%, 3@60%, 3@70%, 3@70%
2) 3 Jerk Drives + 2 Split Jerks: 50%, 60%, 70%, 70%
3) 5 x Front Squats: 50%, 60%, 70%, 70%
4) 5 x Glute Ham Raises: 50%, 60%, 70%, 70%
1) Clean from Blocks: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@80%, 3@80%
2) Split Jerk: 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) 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%
New Barbell Cycle! :)
1) 3 x Snatch (dump and reset): 50%, 60%, 70%, 75%, 75%
2) 3 Back Squats + 3 Split Jerks: 50%, 60%, 70%, 70%, 70%
3) Pause Snatch Pulls: 50%, 60%, 70%, 80%, 90%, 100%, 110%+
New Barbell Cycle! :)
1) 3 x Clean and Jerks (dump and reset): 50%, 60%, 70%, 75%, 75%
2) 3 Front Squats + 3 Split Jerks: 50%, 60%, 70%, 70%, 70%
3) Pause Clean Pulls: 50%, 60%, 70%, 70%, 70%
1) 2 x Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 2 x Overhead Squat: 50%, 60%, 70%, 75%, 80%, 80%, 80%
3) 2 x Snatch High Pulls: 50%, 60%, 70%, 75%, 80%, 80%, 80%
NO BARBELL CLASS TODAY
Feel free to complete the program in Open Gym time.
1) 2 x Hang Cleans: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 2 x Split Jerks: 50%, 60%, 70%, 75%, 80%, 80%, 80%
3) 2 x Clean High Pulls: 50%, 60%, 70%, 75%, 80%, 80%, 80%
1RM Week!!!
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!!!
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%+
1) 3-Position Clean and 1 Jerk: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Clean Grip Behind the Neck Push Press: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
3) Jerk Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
1) 3-Position Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Snatch Grip Behind the Neck Snatch: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
3) Snatch Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
1) Pause Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Pause Snatch First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Bent Over Rows: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
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) Pause Clean First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Romanian Deadlift: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Power Clean and Power 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) Push Press: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
1) Power 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) Bench Press: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
1) High Hang Snatch + Mid Hang Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Overhead Squat: 5@50%, 3@70%, 3@80%, 3@85%, 3@80%, 3@90%+
3) Halting Snatch Grip Deadlift: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
1) High Hang Clean + Mid Hang Clean: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Jerk: 5@50%, 3@70%, 3@80%, 3@85%, 3@80%, 3@90%+
3) Jerk Drives: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
1) 2 x Clean and Jerk: 50%, 60%, 70%, 75%, 75%
2) Halting Deadlift: 5@50%, 5@60%, 5@70%, 5@70%
3) Strict Press: 5@50%, 5@60%, 5@70%, 5@70%
4) 3 x 6 GH Raises