No Barbell Class today due to the 2019 Battle of the Crater comp!
Good luck to all the competitors - and if you’re not competing feel free to come along and cheer!
1) 3 x Pause Snatches: 50%, 60%, 70%, 80%. 85%
2) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%. 85%
3) 5 x 5 BTN Snatch Push Press
3 x Snatch from Blocks:
50% 60% 70% 75% 80% 80% 80%
5 x Snatch Balance:
50% 60% 70% 75% 75% 75% 75%
5 x Back Squat:
50% 60% 70% 75% 75% 75% 75%
3 x Clean from Blocks:
50% 60% 70% 75% 80% 80% 80%
5 x Jerk Balance:
50% 60% 70% 75% 75% 75% 75%
5 x Front Squat:
50% 60% 70% 75% 75% 75% 75%
Clean High Pull + Hang Clean + Full Clean + Jerk::
50% 60% 70% 75% 75%
3 Push Press + 2 Split Jerks:
50% 60% 70% 70% 70%
5 x 1+1/4 Thrusters:
50% 60% 70% 70% 70%
Snatch High Pull + Hang Snatch + Full Snatch:
50% 60% 70% 75% 75%
3 Snatch Grip Push Press + 2 Snatch Balance:
50% 60% 70% 70% 70%
5 x 1+1/4 Weighted Squat Jumps:
50% 60% 70% 70% 70%
1) 2 x Hang Snatch: 50%, 60%, 70%, 80%, 80%
2) 2 x Snatch Balance: 50%, 60%, 70%, 80%, 80%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%, 80%
1) 2 x Hang Clean: 50%, 60%, 70%, 80%, 80%
2) 2 x Split Jerk: 50%, 60%, 70%, 80%, 80%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 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) 5 x Front Squats: 50%, 60%, 70%, 75%, 75%, 75%
3) 3 x Clean Balance or Jerk Balance: 50%, 60%, 70%, 75%, 75%, 75%
1) 3-Position Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) 5 x Back Squats: 50%, 60%, 70%, 75%, 75%, 75%
3) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 75%, 75%
1) 2 x Pause Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Snatch Balance or OHS: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Snatch Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+
1) 2 x Pause Cleans (3sec pause at knee): 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Split Jerks: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Clean Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+
1) 2 x Hang Clean and Jerks: 50%, 60%, 70%, 75%, 75%
2) 5 x Pause Clean High Pulls: 50%, 60%, 70%, 75%
3) 3 x Strict Press + 2 x Push Press + 1 Jerk: 50%, 60%, 70%, 70%
1) 2 x Hang Snatch 50%, 60%, 70%, 75%, 75%
2) 5 x Pause Snatch High Pulls: 50%, 60%, 70%, 75%
3) 3 x BTN Snatch Grip Push Press + 2 x Snatch Balance + 1 OHS: 50%, 60%, 70%, 70%
1) 2 x Snatches: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Back Squat: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Snatch Grip Deadlifts: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) 2 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Front Squats: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Jerk Grip Behind the Neck Push Press: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) High Hang Clean + Low Hang Clean (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 75%, 80%, 80%+
1) High Hang Snatch + Low Hang Snatch (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Snatch Shrugs: 50%, 60%, 70%, 75%, 80%, 80%+