Category Archives: Heavy Athletics

Rest Day

heavy athletics A. C&J; 75/2+3 x 1, 80/2+2 x 3 B. Clean Pull; 85/4 x 1, 90/3 x 2 C. Box Jumps (the highest most efficient possible); 6×6

heavy athletics A. Power Snatch; 75/3 x 1, 80/2 x 2 B. Snatch High Pulls (from the low hang); 70/4 x 3 C. Back Squat; 65/8 x 4

heavy athletics A. Snatch from blocks (below knee); 70/2 x 3, 75/2 x 2 B. Drop Snatch; 1-1-1-1-1-1-1 focus on pushing under the bar fast, active in the bottoms, foot contact and lock out at the same time, no missed … Continue reading →

heavy athletics A. Front Squats; 70/10 x 3 B. Power clean + power jerk from blocks (above knee); 70/2+3 x 4 C. 3 Stop Clean pull + Low Hang clean pull; 80/3+2x 3 D. Glute-ham raise; 8 x 3

heavy athletics A. Block C&J (below the knee); 70/2+3 x 4 B. Hang clean pull; 80/3 x 3 C1. Push Press; 5-5-5-5 C2. Box Jump; 6 x 4

This week will be somewhat of a deload week, just because some of the percentages will be lower does not mean intensity should be lowered. heavy athletics A. Box Squat; 2-2-2-2-2-2 B. Power snatch (below knee) + full snatch (below … Continue reading →

heavy athletics A. Back squat; 65/8 x 3, 70/6 x 2 B. RDL; 90/4 x 4 (% of heaviest clean)

heavy athletics A. Snatch from blocks (below knee); 70/2 x 3, 75/2 x 2 B. Drop Snatch; 1-1-1-1-1-1-1 focus on pushing under the bar fast, active in the bottoms, foot contact and lock out at the same time, no missed … Continue reading →

heavy athletics A. Front Squats; 65/8 x 4 B. Power clean + power jerk from blocks (above knee); 75/2+2 x 4 C. Clean pull; 85/3 x 3 D. Glute-ham raise; 8 x 3