7th September - 13th September 2020

 

Session 1

Snatch

3 @ 45%

3 @ 55%

2 @ 60% 

2 @ 65% 

2 @ 70%

2 @ 75%

2 @ 80% 

2 @ 85% < Focus on this set!

1 @ 90% x3

Snatch pulls from hang w/1 / 2 sec pause at the top of final pull.

3 x 4

@ 100%

Strict Press

3RM

Accessory work

If time allows:

Push ups – 10

Plank – 10 secs

Pushups – 10

X4

Straight into one another – no rest until set it over

Sub for knee pushups / box

 

Session 2 

Clean + Power Jerk + Split Jerk

2 @ 55%

2 @ 65% 

2 @ 70%

2 @ 75%

1 @ 80% 

1 @ 85%

1 @ 90%

1 @ 95%

Try and keep rest around 90secs

Back squat

Heavy single

This will be hard on tired legs!

Abs

If time allows:

5 Strict TTB//KR//KB-TTB

20 sec L sit hold//Tuck (you can break)

x5

Accessory work

If time allows:

Banded Bis & Tris

20 x 3

 

Session 3

Clean W/ 3 sec pause at knee

3 @ 55%

3 @ 65% 

3 @ 70%

2 @ 75%

2 @ 80% 

2 @ 85%

1 @ 90%

1 @ 95%

1 @ 98%

Tempo Front Squat 

[Down+half up+down+up]

Work up to a heavy double for this complex

Make sure to keep breathing!

Sotts press

Clean grip 

5 x 5

AHAFA

(this may be empty babell or PVC for some)

Abs

If time allows:

Coaches choice.