June 10- June 16

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • 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, 80%x2, 85%x2, 90%x1x3
  • Push Press – 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)
  • Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 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 (2+1), 85% x (2+1), 90% x (1+1) x 3
  • Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Back Squat – 90%x2x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 3

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Snatch Push Press – 70%x5, 75%x5, 80%x5, 80%x5x2 (% of snatch, take up bold weights if you feel good)
  • Clean Pull – 90%x3, 95%x3, 100%x3, 105%x3, 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
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Snatch Lift-Off – 115%x3, 120%x3x2
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

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