Week 11- Day 3

 

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Technique Focused:

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Snatch- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Clean and Jerk- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Front Squat- 60x2/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1/ 80x3/ 85x2/ 90x1

Push Press- 60x2/ 65x2/ 70x2/ 75x2

Sn Pulls- 105x2 (4x)

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Leg Focused:

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A.) Clean and Jerk- build up fast to a max

Move from one movement right into the next, no break. Do not put dumbbells down after step ups, smash the RDL's

4x

B1.) Back Squat: 5

B2.) DB Step ups- 20

B3.) DB RDL- 15 

Week 11- Day 2

 

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Technique Focused:

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Hang Sn- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Clean + Jerk- 2+2 w/ 60/ 2+2 / 65/ 2+2 w/ 70 (2x)/ 2+2 w/ 75 (2x)

Back Squat- 60x2/ 70x2/ 80x2/ 90x2/ 95x1

Cl Pull- 100x2 (5x)

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Leg Focused:

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Front Squat: 1 second in bottom, 7 seconds in top, Max, then 83% 3×3

Strict Press- 85x3 (5x)

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

Week 11- Day 1

 

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Technique Focused:

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Snatch- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Clean and Jerk- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Front Squat- 60x3/ 65x3/ 70x2/ 75x2/ 70x2

Press- 85x3 (4x)

Sn Pull- 105x3 (4x)

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Leg Focused:

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A.) Hang Clean- 50x5/ 60x4/ 70x3 (5x)

B.) BN Jerk- 80% x 3 (5x)

C.) Back Squat- 3x3- heavy as possible

D.) Sn pull 1+3 (from below knee)- 90% (3x)

E1.) 60 sec plank

E2.) 30 sec Iso GHD Hold with 15kg plate, 3x