Push Press: 4×4
Push Jerk: 3×3
Clean Pull + Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 1, (2+1+2) x 2, (1+1+1) x 3
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×4
Barbell Back Rack Walking Lunges: 3×20 steps
Perform 25 Weighted Sit ups in between sets.
Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 5
High Hang Jump And Shrug + High Hang Power Snatch to 4” (1+1)x3x3
(We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)
Power Snatch from Mid Knee (start from the floor, not from the top down) + OHS: (1+1) x 3 x 3 sets.
(We power snatch work on really FINISHING!)
Snatch from Mid Knee: 4×2
(Use that same finish that you had on the power movements in the snatch)
In The Hole Front Squat: 5×3. On the last rep, have a 10 second descent when re racking the weight.
Snatch: Build to a heavy single for the day
Clean and jerk: Build to a heavy single for the day
Zotts Press: 4×3
Pause Snatch Balance: 5×3 (pause for 3 seconds at the bottom)
Rack Jerk or Jerk Off Blocks: 3×3,2×2,3×1. Build to a heavy
Sumo Deadlift with no shoes: 3×10
Strict Toes to Bar x 25 total
Snatch deadlift to mid knee + snatch (2+1)x 5 sets
Clean deadlift to mid knee + clean + jerk : (1+1+1)x 4
Box squats: 5,3,1,5,3,1,10,10
In between box squat sets do deadbug holds for 30 seconds
Push Press: 3×5
Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 2, (2+1+2) x 3, (1+1+1) x 3
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 5×3
Cycle- Emphasis- Build Leg capacity in as many different ways possible!
- Muscle Snatch x 5
- High Hang Jump And Shrug x 5
*Use Straps on the high hang jump and shrug and jump as high as possible. Feel your legs drive hard against the ground
High Hang Power Snatch to 2” squat + OHS: (1+1) x 3 x 2 sets.
*one power snatch, one OHS, three times for two sets. Do not stand after you receive the power snatch. Pause and then immediately go down into your OHS.
High Hang Power Snatch to 6” (parallel)+ OHS: (1+1) x 2×2
High Hang Snatch: 3×3
Pause Position Front Squats (full, parallel, 1 inch below parallel, quarter squat, full): 3 sets.
*You will go down into a full squat, come back up to parallel, lower yourself down to right below parallel, go back up to a quarter squat, go back down and finish with a full squat. These will be light!
Front Squat: 3×3