July 8- July 14

A quick back off week before we continue 🙂 Keep focusing on engraining those good positions!

Day 1

  • Snatch Pull + Snatch + OHS – 70% x 1+1+1 x 5
  • Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull – 80% x 2+2+2 x 3
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (85% of last week)
  • Box Jump – 3×5

 

Day 2

  • Jerk Behind the Neck + Jerk – 70% x 2+1 x 5
  • Push Press + Power Jerk – 70% (of push press) x 3+1 x 4
  • Pause Back Squat – 65%x3x4

Day 3

  • Clean Pull + Clean + Front Squat + Jerk Dip – 70% x 1+1+1+1 x 5
  • Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull – 80% x 2+2+2 x 3
  • Muscle Clean + Press in Clean – 3 x 3+3 (85% of last week)

Day 4

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 65% (of snatch) x 1+1+1 x 5
  • Power Clean + Hang Clean (knee) + Power Jerk – 65% (of clean) x 1+1+1 x 5
  • Front Squat – 60%x5x3
  • Back Squat Jump – 20%x5x3

 

Day 5

  • Snatch – 70%x2, 75%x2, 80%x1, 85%x1x5
  • Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 x 3
  • Back Squat – 70% x 5 x 3
  • Weighted Step Up – 3×5 (85% of last week)

 

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