1) Clean High Pull + Hang Clean + Full Clean: 50%, 60%, 70%, 75%, 75%
2) 3 Push Press + 2 Split Jerks: 50%, 60%, 70%, 75%, 75%
3) 5 x Reverse Grip Bent Over Rows: 50%, 60%, 70%, 75%, 75% of clean weight
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%
2) 3 x Back Squat: 50%, 60%, 70%, 75%, 80%, 80%
3) 3 x Snatch High Pulls: 50%, 60%, 70%, 75%, 80%, 80%
1) 2 x Hang Cleans + 1 Jerk: 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Front Squat: 50%, 60%, 70%, 75%, 80%, 80%
3) 3 x Clean High Pulls: 50%, 60%, 70%, 75%, 80%, 80%
*** 1RM Week ***
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%+
*** 1RM Week ***
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) 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 or Snatch Balance: 50%, 70%, 80%, 85%, 85%, 85%+
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 Jerk Drives: 50%, 70%, 80%, 85%, 85%, 85%+
1) Pause Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Behind the Neck Snatch Grip Push Press: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Snatch High Pulls: 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) Behind the Neck Push Press: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Clean High Pulls: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) 3-Position Clean + 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%
Due to the 2018 Open - 18.5 WOD starting today at 9am, the will be no Barbell class today, however feel free to come in and do the program!
1) High Hang Snatch + Mid Hang Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Snatch Balance: 50%, 70%, 80%, 85%, 90%, 90%+
3) 5 x Snatch High Pulls: 50%, 70%, 80%, 85%, 90%, 90%+
1) High Hang Clean + Mid Hang Clean: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Jerks: 50%, 70%, 80%, 85%, 90%, 90%+
3) 5 x Jerk Drives: 50%, 70%, 80%, 85%, 90%, 90%+
1) 2 x Clean and Jerks: 50%, 60%, 70%, 75%, 75%
2) 5 x Jerk Balance: 50%, 60%, 70%, 75%, 75%
3) 5 x 1 and 1/4 Front Squats: 50%, 60%, 70%, 75%, 75% (of front squat weight)
1) 2 x Snatch: 50%, 60%, 70%, 75%, 75%
2) 5 x Snatch Balance: 50%, 60%, 70%, 75%, 75%
3) 5 x Weighted Squat Jumps: 50%, 60%, 70%, 75%, 75% (of back squat weight)
1) 2 x Pause Hang Snatch: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%, 85%, 85%
3) 3 x Deficit Snatch Grip Deadlifts: 6-7 sets fot heaviest possible
1) 2 x Pause Hang Cleans: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 80%, 85%, 85%
3) 3 x Jerk Drives: 50%, 60%, 70%, 75%, 80%, 85%, 85%
1) High Hang Clean + Low Hang Clean: 50%, 60%, 70%, 75%, 80%, 80%
2) Split Jerk: 5@50%, 3@70%, 3@75%, 3@75%
3) Front Squat + Push Press: 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%