11th - 17th January 2021

 

Session 1

Clean pull to knee x3 + Clean + Jerk

Work up to a heavy for the day

Hang clean pulls

@ 90% of previous complex

3 x 5

Jump squats

5 x 5 @ Mod weight

Abs

If time allows:

Coaches choice.

 

Session 2 

Hang clean

3 @ 45%

3 @ 55%

2 @ 60% 

2 @ 65% 

2 @ 70%

1 @ 75%

1 @ 80% 

1 @ 85%

1 @ 90%

1 @ 93% x3

Seated Good morning 

8 x 5 

@ light weight

Box depth jumps

3 x 5

Abs

If time allows:

30 crunches

20 sec hollow hold

10 v-ups

 

Session 3

Power Jerk + Split jerk + Split Jerk

1 @ 45% x2

1 @ 55% x2

1 @ 60% 

1 @ 65% 

1 @ 70%

1 @ 75%

1 @ 80% x3

Snatch pulls from deficit 

3 @ 95% x5

Snatch deadlift from deficit 

3 @ 105%

3 @ 115%

3 @ 120% x2

Base percentages of snatch

Front squat

8 @ 45% x2

8 @ 55% x3

Keep it sharp