June 3- June 9

Hey, everyone! Keep up the good work. Weights are getting heavy and I know overhead is getting rough. Don’t ever end on a miss- if you need to drop the weight down, go for it. Just another couple weeks of this ūüôā

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3, 80%x3x2, 85%x2x2
  • Jerk – 75%x3, 80%x3x2, 85%x2x2
  • Back¬†Squat – 85%x3x4
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
  • Weighted¬†Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Reverse Crunch – 3 x max

Day 2

  • Technique Primer: Press in¬†Snatch – 5, 4, 3 (ascending weights)
  • Power Snatch – 70%x3, 75%x3x2, 80%x2x2
  • Push Press – 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)
  • Snatch¬†Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

  • Technique Primer: Tall Clean – 3 x 3 (light)
  • Clean +¬†Jerk Dip – 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2
  • Power Jerk – 75%x3, 80%x3x2, 85%x2x2
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 4

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3, 80%x3x2, 85%x2x2
  • Overhead Squat – 75%x2, 80%x2, 85%x2x3
  • Snatch Push Press – 70%x5, 75%x5, 80%x5x3 (% of snatch)
  • Clean Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

  • Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
  • Snatch – HS
  • Clean &¬†Jerk – HS
  • Back Squat – 90%x1x5
  • Clean Lift-Off – 115%x3x3
  • Weighted Back Extension – 3×10
  • Hanging¬†Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

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