Low Bar Box Squats: 3×8. Pick a medium weight and hit for all three sets.
Single Arm DB Press + Single Arm DB OHS (5+5). Press and ohs on right arm and then switch to the left arm.
Pull ups or lat pull downs x 10
Light Dumbbell Flies x 10. Slow and Controlled.
L sit on parallels or rings x 30-45 seconds. accumulate if needed.
Muscle Clean + Strict Press: (3+5) x 3
Clean Pull + Clean + Jerk (1+1+1) x 5. Work up to a heavy single for the day
Clean Pull: 3×3 @100%
Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day.
Muscle Snatch: 3,2,1,1,1
Snatch Deadlift to below the knee+ Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. Work up to a heavy single for the day.
Back Squat: 5,3,1,1,1,1,1
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Front Squat: Work up to a heavy single for the day in 5 sets.
Today is a great day to condition with friends!!
Tall Snatch + Snatch Balance without a Dip + Zotts Press: 3x (3+3)
Push Press: 10,8,6,4,2
Snatch Jump (Just like a snatch pull but i want you to jump as high as you can to get your legs firing properly) + Power Snatch + Snatch: (2+1+!) x 5. Keep these lighter and work on fast, aggressive leg drive!
*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!
Power Clean + Push jerk: (3+3)x2, (2+2)x2, (1+1)x2
Snatch Deadlift: 3×3
DB Bulgarian Split Squats x 10 each leg.
Hand Stand Hold or Seated 2 arm DB Hold Overhead x 30-60 seconds.
Pull Ups or Lat Pull Downs x 5-10 Slow and Controlled.
DB Incline Bench x 10
Banded Pull Aparts x 25
DB Flies x 10
Weighted Planks x 45-60 seconds
Sled Push SPRINT x 50 ft
OH Walking lunge x 20 steps (hold 25# plate overhead)
15 perfect push ups
Full Grip Front Squat + Pause Split Jerk: (3+3) x 4 Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)
Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2
Clean Deadlift No Straps No Hook Grip: 4×3. Heavy as possible.
KB Farmers Carry: 3x200m
On the jerk, the tempo of the dip and drive can be hard to find. But in order to feel as if things are moving fluidly and efficiently, we need to understand that timing is everything!
To find the correct tempo and timing on the dip and drive, I like to think about USING the movement of the barbell to help me!.
For instance, when squatting heavy weight, if timed correctly, we can use the bend of the barbell at the bottom of the squat to help us out of the hole.
We can use that SAME bend of the bar to help us on the jerk!
Stand up from your clean and adjust your hands and elbows into the proper rack position as you prepare for the jerk (elbows down and out, bar in as much of the hands as your mobility allows) .
Relax your hands, take a deep breath in, pause (as you allow the bar to settle), and then dip at an average speed… not so fast that you disconnect from the bar and not so slow where you start to lose power and momentum.
And AS you’re dipping and driving, SEE the ends of the barbell BEND right as you hit the bottom of the dip. After it bends, it’s going to WHIP back up! And you’re going to USE that bend and whip (bend and snap, if you will) to propel that bar off your shoulders and up over your head!
Get the timing down and USE the movement of the barbell to help get that bar elevating as much as possible.