Weightlifting 201111-Wednesday

Snatch

1 squat snatch + 2 hang power

4x1 @75% of snatch

Clean

1 power clean + 2 hang squat clean

4x1 @75% of power clean

Snatch grip DL

3x2 @95%

Press

2 strict press + 4 push press w/ neg descend.

4x1 @60-65% of strict press

Accessories

Db arm Single bent over rows

3x8 each arm

Super set w/

Scapula pull-ups

3x12

Weighted Planks

Every 90

4x30 secs

“a choice is effort”

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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 m

Weightlifting 201115-Sunday

Snatch 1 hang snatch pull + 2 hang snatch (squat) 3x1@80% 2x1@85% Cleans 1 hang clean pull + 2 hang power clean+ 2 split jerk 3x1@80% 2x1@85 Do not go over your % Focus on on technique. Front squat t

Weightlifting 201108-Sunday

Snatch 1 snatch pull + 2 hang snatch (squat) 5x1 @75 Cleans 1 clean pull + 2 hang power clean+ 2 split jerk 4x1 @75% Do not go over your % Focus on on technique. Front squat tempos 4x4 @70/75_% 4/0/1

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