1) 3 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Front Squats: 50%, 60%, 70%, 75%, 80%, 80%, 85%+
3) 5 x Romanian Deadlifts: 50%, 60%, 70%, 75%, 80%, 80%, 85%+ (% of clean weights)
1) 3sec Pause Clean from Power Position + Jerk: 3@50%, 3@60%, 3@70%, 3@70%
2) 5 x Jerk Grip BTN Push Press: 50%, 60%, 70%, 70%
3) 5 x Pause Clean First Pulls (pause 3sec at knee): 50%, 60%, 70%, 70%
1) 3sec Pause Snatch from Power Position: 3@50%, 3@60%, 3@70%, 3@70%
2) 5 x Snatch Grip BTN Push Press: 50%, 60%, 70%, 70%
3) 5 x Pause Snatch First Pulls (pause 3sec at knee): 50%, 60%, 70%, 70%
1) Snatch from Blocks: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@80%, 3@80%
2) 5 x Snatch Balance: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Back Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) Clean from Blocks: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@80%, 3@80%
2) 5 x Jerk Balance: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Front Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) Clean High Pull + Hang Clean + Full Clean: 50%, 60%, 70%, 75%, 75%
2) 5 x Split Jerks: 50%, 60%, 70%, 75%, 75%
3) 5 x Front Squats: 50%, 60%, 70%, 75%, 75%
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%, 75%, 75%
3) 5 x 1+1/4 Weighted Squat Jumps: 50%, 60%, 70%, 75%, 75%
1) 2 x Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 2 x Snatch Balance: 50%, 60%, 70%, 75%, 80%, 80%, 80%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 75%, 80%, 80%, 80%
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) 5 x Clean High Pulls: 50%, 60%, 70%, 75%, 80%, 80%, 80%
Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
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) Front Squat: 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) Back Squat: 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%
HAPPY NEARLY NEW YEARS!
1) Power 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) Push Press: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
HAPPY BOXING DAY/POST CHRISTMAS SLURGE!
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) 2 x Snatches: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Snatch Balance: 5@50%, 3@70%, 3@80%, 3@90%, 2@90+
3) Snatch High Pulls: 5@50%, 3@70%, 3@80%, 3@90%, 3@95%, 3@100%, 3@100%+
1) 2 x Cleans: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Split Jerk: 5@50%, 3@70%, 3@80%, 3@90%, 2@90+
3) Jerk Drives: 5@50%, 3@70%, 3@80%, 3@90%, 3@95%, 3@100%, 3@100%+
1) 2 x Clean High Pulls + 1 Hang Clean: 50%, 60%, 70%, 75%, 75%
2) 3 x Jerk Balance: 50%, 60%, 70%, 70%
3) 5 x 3sec Pause Clean First Pulls (pause at just above knee): 50%, 60%, 70%, 70%
4) Optional extra: 3 x 5 Glute Ham Raises