Push Press: 4,3,2,1,1,10,10
Push Jerk: Work up to a heavy single in 5 sets.
Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5
Clean Pull with 5 second eccentric motion after every rep: 4×3
Goblet Hold Russian Step Ups x 10 each leg
Perform 10 strict toes to bar and 30 second plank in between sets
Muscle Snatch: 3,3,2,2,1,1
In between sets, perform DB Z Press x 10 reps for three sets.
Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!
Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4
Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo.
Front Squat: 3×3
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.
Zotts Press: 3×5
Snatch Balance: 2×3, 2×2, 3×1
Push Jerk + Behind the neck Jerk+ Jerk (1+1+1) x 3
Push Jerk + Jerk: (1+1) x 3.
Sumo Deadlift with no shoes x 10
Strict Toes to Bar x 10
Push Ups x 10
Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press.
Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets.
Box squats: 3×5,10, 8
In between box squat perform Barbell Single Leg Deadlifts x 5 each leg.
Russian Twists x 100 total. split up how you want.
Push Press: 3×3. In between sets, perform 10 DB Z press.
Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets.
Clean Deadlift: 3×3. In between sets, perform 10 goblet squats.
Ab mat Sit ups x 100 total. Split up as needed.
High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3
Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down)
Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch
In The hole Front Squat: 5×3. In between sets, perform DB Step Ups x 5 each leg.
Zotts Press: 3×3
Snatch Balance: 3,2,1,1,1
Behind the Neck Jerk x 4 working sets.
Snatch Deadlifts: 3×3
Russian Twists: 3×30. Slow and Controlled.
Hip Extensions: 3×10
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 in five sets.
*It’s deload, so take today off too if your body needs it!