21st - 27th September 2020

 

Session 1

Power clean waves

5 @ 55%

5 @ 65% 

5 @ 70%

3 @ 75%

3 @ 80% 

2 @ 85%

2 @ 90% 

5 @ 75%

5 @ 80%

Clean pulls

3 @ 105% x4

Press in split

Find a heavy 3 x 2 sets

 

Session 2 

Front squat x3 + Jerk

Work up to a heavy set

Then

Drop 20% 

3 x 5 Jerk only

(Clean up if needed due to social distancing)

Clean grip OHS

Find a mod – heavy weight

3 x 3

Cross body Deadlift

6 E/S W/KB

X4

+

Skull crushers

10 x 4 W/ Plate

Abs

If time allows:

Coaches choice.

 

Session 3

Power Snatch + Snatch

1 @ 55%

1 @ 65% 

1 @ 70%

1 @ 75%

1 @ 80% 

1 @ 85% x4

1 @ 90%

Base numbers off Power snatch ( or the lower of the two lifts)

Snatch pulls

5 @ 100% x2

3 @ 110% x3

Let arms break naturally – shrug at the top neutral spine ( Eg. don’t get whiplash pulling back when you should be shrugging up…)

Jerk

Empty barbell – 35% of Jerk

8 x 5 

Keep it snappy – focus on solid landing

Accessory work

If time allows:

20 Press ups

+

20 back extensions (on floor)

x4