top of page

Max out Sunday-201122

Snatch

Primers

2-3 sets w/ empty bar

3 hang muscle snatch

3 snatch grip behind the neck strict press

3 overhead squat

3 snatch balance

3 hang squat snatch


Snatch

4x1 @70

3x1@80

2x1@85

1x1@95

Then 12 mins to establish heavy for the day.

Think of a # and make it happen.


Rest 10 mins


Primer

2-3 sets w/ empty bar

3 hang muscle clean

3 strict press

3 split jerks (warmup style)

3 fs

3 hang squat clean (receive bar mid way)


Clean n jerk

4x1 @70

3x1@80

2x1@85

1x1@95

Then 12 mins to establish heavy for the day.


Front squat tempo

3x2@85/90%

3/0/1/0


Accessory

Recollect yourself. And have a good day.


Side note

Carb up, hydrate, and get quality rest in.


Pls class do not WALK in front or distract your teammates when they go for their heavy lifts.

Thank you.

-Coach par



“Go big or go home”





39 views0 comments

Recent Posts

See All

WEIGHTLIFTING 211124 - WEDNESDAY

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

WEIGHTLIFTING 211121 - SUNDAY

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2

Comentarios


bottom of page