July 15- July 21

After a bit of a back-off this we’re jumping back into pushing some complexes!

 

Day 1

  • Snatch Pull + Hang Snatch (knee) + Snatch – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Snatch Segment Pull (1″) + Snatch Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 4×3

 

Day 2

  • Pause Jerk + Jerk – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Push Press + Power Jerk – 3+1RM; 90% x 3+1 x 2 (% of RM)
  • Parallel Back Squat – 4RM; 90%x4x2 (% of RM)

 

Day 3

  • Clean Pull + Hang Clean (knee) + Clean – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Segment Clean Pull (1″) + Clean Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

 

Day 4

  • Power Snatch + Snatch – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Power Clean + Clean + Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Back Squat – 70%x5x3
  • Back Squat Jump – 20%x5x3 (% of Back Squat)

 

Day 5

  • Snatch + Snatch Balance + OHS – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Clean + Front Squat + Jerk – 1+1+2RM; 85% x 1+1+2, 90% x 1+1+2, 95% x 1+1+2 (% of RM)
  • Front Squat – 3RM
  • Weighted Step-Up – 3×6

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