Week 3

Happy holidays to everyone! If you have questions let me know. If you have singlets, start wearing them on Saturdays. Send me videos/post in the facebook group if you want feedback.

Note – don’t drop your jerks behind you.

Tuesday 27 Dec

  • Halting snatch pull + dip muscle snatch + dip snatch light x 6
  • 3 sec snatch pull to knee + hang snatch (knee) + OHS 75-83% x 1+1+2 x 7
  • Snatch pull w/ pause in power position 100% x 2 x 4
  • Back squat 76% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 2-4 strict hspu into 30 sec handstand hold
    • 20 Russian twists

Thursday 29 Dec

  • Halting clean pull + power position clean + power jerk light x 5
  • Clean pull + 3 sec clean pull to knee + hang clean (knee) 75-83% x 2+1+1 x 7
  • Jerk 75-85% x 2 x 5
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 3 single arm KB overhead lunge each leg, each arm, heavy as possible

Saturday 31 Dec

  • Press in split light x 3 x 5
  • Snatch 80-95% x 1 x 8
  • C&J 80-95% x 1 x 6
  • Clean DL 106% x 3 x 3
  • Front squat 76% x 2 x 7 on the minute, fast reps

Sunday 1 Jan

Make up day, or:

  • Snatch from blocks (knee) 75% x 1 x 7 on the minute
  • Snatch balance 83% x 1 x 5
  • Jumping back squat 40% x 5 x 5
  • 4 times:
    • Incline bench x 8 moderate weight
    • RDL x 8 moderate weight
    • High box jump x 5

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