17th August - 23rd August 2020

 

Session 1

Jerk

 heavy single for the day

Then

 80% of that 1 x 3

Snatch Deadlift from deficit 

(1 x 20kg)

5 @ 90% x2

5 @ 100% x3

Bent over single arm row

8 E/S x 4 @ AHAFA

Abs

If time allows:

15 Hanging knee raises (strict)

 

15 v-ups

X3

[RX+ = STTB]

(Use KB for Knee raises if no pull up bars due to social distancing)

 

Session 2 

2-position snatch (floor, mid-thigh) 

1 @ 45%

1 @ 55%

1 @ 60% 

1 @ 65% 

1 @ 70%

1 @ 75%

1 @ 80% x3

(Take the weight down if too heavy and complete 3 x sets at that weight.)

Front Squat

Heavy single for the day.

(if no space due to social distancing – Heavy power clean + F.Squat OR heavy clean)

Push Press

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 65% x3

BASE PERCENTAGES OFF BODY WEIGHT

Make the fast and snappy.

Abs

If time allows:

Barbell roll outs

+

20 sec hollow hold

+

20 sec superman hold

x3

 

Session 3

Paused clean @ knee + clean + Jerk

(2 sec pause)

2 @ 45% x2

2 @ 55%

2 @ 60%

1 @ 65%

1 @ 70% x3

(Sorry, not sorry)

tiff legged deadlift

5 x 3

@ AHAFA

Kneeling to squat

3 x 5

( add weight to land on if too easy)

Use arms to help explode.

Accessory work

If time allows:

Flys

+

Kickbacks

+

Double lateral raise to OH (supinated)

(Lu raise)

W/ 2 fractional dics / 5kg / 10kg

X 4 sets