10th - 16th August 2020

 

Session 1

Muscle snatch + 2 snatch balance 

AHAFA

NO SLOW AND PAINFUL REPS!

(If someone has to squint their eyes to watch the lift…its too heavy…)

Overhead squat 

3 @ 45%

2 @ 55%

2 @ 65%

1 @ 75%

1 @ 80%

Then  

2 @ 65% x 2

Snatch Deadlifts

(2 short pulls to knee + 3 high pulls) = 5

5 @ 90% x4

Accessory work

If time allows:

10 TGU

+

30 sec OH hold (15sec E/S)

x3 

 

Session 2 

Clean & jerk 

3 @ 45%

3 @ 55%

3 @ 65%

2 @ 70% x 3

Clean pull 

3 @ 90% (of clean) x 3

Clean deadlift 

3 @ 100% (of clean) x 3

Back squat 

3 @ 75% x 5

These should feel easy!

So dont add weight! Stick to the percentages. :)

Make sure they are picture perfect reps.

 

Session 3

2-position clean (floor, mid-thigh) 

1 @ 50%

1 @ 60% x 3 sets

Power clean + push jerk 

1 @ 70%

1 @ 75%

1 @ 80% (of PC) x 4

Work up from the 2 position clean

RDL’s

8 @ 65% of clean x5

Accessory work

If time allows:

KB side bends 10 e/s

+

10 Swings 

x4