Author Archives: admin

Rest day

heavy athletics A. Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2 B. Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2 C. Heaving snatch balance – 4 … Continue reading →

heavy athletics A. 3 Stop Clean + Jerk; 7 x 1+1 3 Stop clean consists of pausing with the bar for 2-3 seconds at the following 3 positions; below the knee, above the knee, and high hang positions. Focus on … Continue reading →

heavy athletics A. Power clean + power jerk; 75/2+2 x 3 sets, 80/2+1 x 2 conditioning “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dips

heavy athletics A. Snatch ; (~75-85%)/2 x 5 do singles if you work up to 85% B. Snatch pull; (10% heavier than last successful snatch)/4 x 3 C. Pause back squat (moderate to moderately heavy)/5 x 3 Aim to add … Continue reading →

heavy athletics A. Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 C. Front squat – heavy single; 90% x 1 x 2

Rest day

heavy athletics A. Hang snatch (below knee); 75% x 2 x 5 B. Hang clean (below knee); 75% x 2 x 5 C. Heaving snatch balance; 4-4-4-4 after bash Tabata hollow rock

heavy athletics A. Clean & Jerk; (~70-80%)/3 x 5 B. Clean pull; (10% more than last successful clean) 4 x 4 C.Front squat; (~85-90%)/2 x 4 Feel out weights for each exercise that are challenging but not max efforts.

heavy athletics A. Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2 B. Power clean + power jerk – 75% x 5 sets conditioning “Jackie” 1000m Row … Continue reading →