14th - 20th September 2020

 

Session 1

Power snatch 

5 @ 45%

5 @ 50%

5 @ 55% x2

Use this as a warm up for your jerks – make them all sharp

NO TNG

Jerk W/ Pause in dip

3 @ 45%

3 @ 55%

3 @ 65% 

2 @ 70%

2 @ 75%

2 @ 80% 

1 @ 85%

1 @ 90% x3


Brace and focus on tight lats.

Pendlay Row

8 x 4

@ AHAFA

Abs

If time allows:

Coaches choice.

 

Session 2 

Snatch

1RM

For the day

No more than 3 attempts at a weight

Snatch Deadlift 

3 @ 110% x3

3 @ 120% x2

Based off the 1RM previous

Squat vertical jump

3 x 3

Abs

If time allows:

Side bends

+

GTOH (plate)

10 x 4

 

Session 3

Clean & Jerk

3 @ 55%

3 @ 65% 

2 @ 70%

2 @ 75%

2 @ 80% 

2 @ 85%

2 @ 90% 

2 @ 93%

Last set is going to be HARD. push.

Clean Deadlift W/ Pause at knee on 1st rep.

3 @ 100% x2

3 @ 115% x3

Snatch balance

3 x 5

LIGHT – move through the movement

Abs

If time allows:

Coaches choice.