14th - 20th December 2020

 

Session 1

Clean

Heavy single – for the day

Back Squat 

In 3’s

Work up to 78% x 5 sets

Seated press (on box)

5 x 5

@ AHAFA

Accessory work

If time allows:

Turkish Get ups 5 E/S

+

KB Good mornings 10

X3 sets

 

Session 2 

Jerk Dip & Drive + Jerk


1 @ 45% x2

1 @ 55%

1 @ 60% 

1 @ 65% 

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% 

1 @ 90%

BRACE YOUR CORE – especially on your recovery from both the drive & jerk.

Push press BTN (Sn grip)

5 @ 70%

5 @ 75%

5 @ 80% x2

Snatch grip BOR

5 x 5

@ AHAFA

Abs

If time allows:

Barbell roll outs

+

20 sec hollow hold

+

20 sec superman hold

x3

 

Session 3

OHS

Heavy single – for the day.

Muscle snatch

Heavy single – for the day.

No slow reps – if it feels ugly – it’s probably too slow! 

Power snatch

1 @ 80% x 4

Abs

If time allows:

Coaches choice.