1) 1RM Clean and Jerk - 30mins
2) 1RM Front Squat - 30mins
Klokov pause snatching 200kg in a ninja turtles t-shirt...honestly, what more could you wish for?
1RM Week!
1) 1RM Snatch - 30mins
2) 1RM Back Squat - 30mins
1RM week next week!
1) Snatch + Hang Snatch: 6 x 2 - work to heavy for the day
2) Clean + Hang Clean: 6 x 2 - work to heavy for the day
3) Split Jerk: 6 x 2 - work to heavy for the day
4) Back Squat: 6 x 2 - work to heavy for the day
1) 2 Snatch + Behind the Neck Snatch Push Press: 50%, 60%, 70%, 75%, 75%, 80%, 80%
2) Overhead Squat: 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
3) Pause Snatch High Pull (3 sec at knee): 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
1) 2 Cleans + 1 Jerk: 50%, 60%, 70%, 75%, 75%, 80%, 80%
2) Back Squat: 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
3) Bent Over Row: 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
1) Hang Clean: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Clean High Pull: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Jerk Dips: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Hang Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Snatch High Pull: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Snatch Balance: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%,
2) Back Squat: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Pause Snatch First Pulls - pause 5sec at knee: 6 x 3 heaviest possible
Welcome back for 2016 Barbellers!
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%,
2) Front Squat: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Romanian Deadlift: 6 x 3 heaviest possible
1) 2 x Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 2 x Overhead Squat: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
3) Snatch High-Pulls: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
4) Back Squat: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
Skill 95% and Strength 90% test week
1) 2 x Cleans: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 2 x Jerks: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
3) Front Squat: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
4) Jerk Drives: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
1) 2 Cleans + 2 Front Squats: 50%, 60%, 70%, 75%, 75%
2) 2 Power Cleans + 2 Push Press: 50%, 60%, 70%, 75%, 75%
3) Back Squat: 5@50%, 3@70%, 3@70%, 3@70%
4) Split Jerk: 5@50%, 3@70%, 3@70%, 3@70%
1) 2 Snatch + 2 Overhead Squats: 50%, 60%, 70%, 75%, 75%
2) 2 Power Snatch + 2 BTN Snatch Grip Push Press: 50%, 60%, 70%, 75%, 75%
3) Front Squat: 5@50%, 3@70%, 3@70%, 3@70%
4) Snatch Grip Romanian Deadlifts: 5@50%, 3@70%, 3@80%, 3@90%, 3@100% of 1RM Snatch
1) 2 x Hang Snatch (Full) - 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) 2 x Back Squats: - 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
3) Pause Snatch First Pulls (3sec pause at knee): 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
1) 2 x Hang Cleans (Full) - 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) 2 x Split Jerks: - 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
3) Pause Clean First Pulls (3sec pause at knee): 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
1) High Hang Clean + Low Hang Clean: 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Jerk Balance: 50%, 60%, 70%, 75%, 80%, 80%
3) Clean High-Pulls (with pause at bottom of dip): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
4) Front Squat: 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Post weights to comments.
1) High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Overhead Squat: 50%, 60%, 70%, 75%, 80%, 80%
3) Snatch Shrugs (with pause at bottom of dip): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
4) Back Squat: 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Post weights to comments.