upload.jpeg

Service here is super sketch, I'll upload the next three days as soon as I get better service. This is our last week before our in house competition next Saturday. Be crisp and maintain focus. 

DAY 1

Competition Barbell:

Snatch 1x2 @60,70,80,85 1x1 @90% 1x1 @95% 1x1 @90%

Clean and Jerk 1x1 @60,70,80,85,90,95,90

Strength Barbell:

Front Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x2@90%

Push Press: work to best set of 3 reps- while you're doing your front squats.  

DAY 2

Competition Barbell:

Power Snatch+Snatch Balance 1x2+1 @50,60,70,75%

Power Clean and Jerk: with 3 second hold in the power position before jerking the bar. 1x2+1 @50,60,70,75%

Strength Barbell:

Back Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x1@90%

Clean High Pull: work to best set of 3 reps- while you're doing your Back squats.  

DAY 3

Competition Barbell:

Snatch 1x1 @60,70,80,85,90,95%

Clean and Jerk 1x1 @60,70,80,85,90,95%

Strength Barbell:

Front Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x1@90%

DAY 4

Competition Barbell:

Snatch 5 attempts between 95-100% 1RM

Clean and Jerk 3 attempts between 95-100% 1RM

Comment