Week 7 - Day 2

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Technique Focused:

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Hang Sn- 50x3/ 60x3/ 65x3/ 70x3

Hang Clean- 50x3/ 60x3/ 65x3/ 70x3

Push Press- 60x4/ 65x4/ 70x4 (2x)

Front Squat- 60x4/ 70x4/ 80x4 (4x)

Clean Pull-95x3 (4x)

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Leg Focused:

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Front Squat: 3 seconds in bottom, 10 seconds in top, Max, then 80% 3×3

Barbell RDL- 5x5- heavy as you can maintaining form

DB Press- med x 8 (3x)

Wheel Roll outs- 10, every other, 5x (roll out far as possible)

Week 7- Day 1

 

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Technique Focused:

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Snatch- 50x3/ 60x3/ 65x3/ 70x3

Clean and Jerk- 50x3/ 60x3/ 65x3/ 70x3

Back Squat- 60x4/ 70x4/ 80x4 (4x)

Jerk- 80x3 (3x)

Sn Pull- 95x4 (4x)

Press- 80x3 (4x)- of press

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Leg Focused:

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A.) Sn Full Extension- empty bar x 10 (3x)

B.) Sn Low Block: 50x5/ 65x3/ 75x2/ 80x1 (3x)/ 70x3

C.) Back Squat: 70x3/ 75x2/ 80x2/ 85x2/ 90x2 (3x)

D.) Split Press- light x 10 (3x)

E.) Cl Pull- med x 5 (4x)

F1.) 45 sec plank

F2.) 45 sec Iso GHD Hold, 3x

Week 6- Day 3

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Technique Focused:

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Power Sn + Behind the neck PP + OHS- 60/ 65/ 70 (2x) - of snatch

Snatch- 60x2/ 70x2/ 80x2 (2x)

Power Clean + Front Squat + Jerk- 60/ 65/ 70 (2x)

Clean + Jerk- 2+2 w/ 70/ 2+2 w/ 75/ 2+2 w/ 80 (2x)

Back Squat- 60x3/ 70x3/ 80x3/ 85x3 (3x)

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Leg Focused:

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Clean and Jerk- low block- 4+1 w/ 60, 3+1 w/ 75, 2+1 w/ 80 (2x)

Jerk from front- 60x5/ 70x4/ 80x3/ 90x2 (2x)

Back Squat- 75% x 2 , 6x, every other min- not about heavy weight, its about moving the bar fast

Sn First pull- 100x3 (3x)