Barbell: Tuesday 31/01/2017

1) Snatch High Pull + Hang Snatch + Full Snatch: 50%, 60%, 70%, 75%, 75%
2) 3 Snatch Grip Push Press + 2 Snatch Balance: 50%, 60%, 70%, 70%, 70%
3) 5 x 1+1/4 Weighted Squat Jumps: 50%, 60%, 70%, 70%, 70%

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Barbell: Saturday 28/01/2017

1) Power Snatch + Overhead Squat + Snatch Balance: 50%, 60%, 70%, 80%, 80%
2) Power Clean + Push Jerk + Split Jerk: 50%, 60%, 70%, 80%, 80%
3) Back Squat: 5@50%, 5@60%, 3@70%, 3@80%, 3@80%, 3@80%
4) 5 x 5 Bent Over Rows: get as heavy as possible over the 5 sets

Guest User Comment
Barbell: Tuesday 24/01/2017

1) 1RM Deadlift: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) 1RM Strict Press: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
3) 1RM Bench Press (if there's time): 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

Guest User Comment
Barbell: Saturday 21/01/2017

1RM Week! Yeow!!!

1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

2) Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

Guest User
Barbell: Tuesday 17/01/2017

1RM Week! Yeow!!!

1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

2) Back Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+

Guest User Comment
Barbell: Saturday 14/01/2017

1RM's next week!

1) Clean and Jerk (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Power Clean and Push Jerk (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
3) Thrusters: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) Pause Clean High Pulls (pause at knee): 5@50%, 3@70%, 2@75%, 2@75%, 2@75%

Guest User Comment
Barbell: Tuesday 10/01/2017

1RM's next week!

1) Full Snatch (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Power Snatch (dump and reset): 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
3) Weighted Squat Jumps: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) Pause Snatch High Pulls (pause at knee): 5@50%, 3@70%, 2@75%, 2@75%, 2@75%

Guest User Comment
Barbell: Saturday 7/01/2017

1) Hang Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Back Squat: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Behind the Neck Snatch Grip Push Press (% of snatch 1RM): 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%

Guest User
Barbell: Tuesday 3/01/2017

1) Hang Clean + Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Front Squat: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Jerk Drives (% of jerk 1RM): 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%

Guest User
Barbell: Saturday 31/12/2016

FAREWELL 2016!!!

1) Pause Clean (3secs at power position/just above knee): 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) Split Jerk: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Clean Pull (keep heels on ground but still shrug aggressively): 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%

Guest User
Barbell: Session 1, Week 9 of Cycle

1) Pause Snatch (3secs at power position/just above knee): 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) Snatch Balance: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Snatch Pull (keep heels on ground but still shrug aggressively): 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%

Guest User
Barbell: Session 2, Week 8 of Cycle

1) 2 x Snatch (reset after each rep): 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Back Squats: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
3) Snatch Shrugs (% or 1RM clean, use straps if you have them): 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+

Guest User
Barbell: Tuesday 20/12/2016

1) 2 x Cleans + Jerks (reset after each rep): 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Front Squats: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
3) Clean Shrugs (% or 1RM clean, use straps if you have them): 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+

Guest User Comment
Barbell: Saturday 17/12/2016

1) 2 x Hang Cleans + 2 Jerks: 50%, 60%, 70%, 75%, 75%
2) 2 x Jerk Balance: 50%, 60%, 70%, 75%, 75%
3) Clean Pulls: 5@50%, 3@70%, 3@70%, 3@70%
4) Front Squats: 5@50%, 3@70%, 3@70%, 3@70%

Guest User Comment
Barbell: Tuesday 13/12/2016

1) 2 x Hang Snatch: 50%, 60%, 70%, 75%, 75%
2) 2 x Snatch Balance: 50%, 60%, 70%, 75%, 75%
3) Snatch Pulls: 5@50%, 3@70%, 3@70%, 3@70%
4) Weighted Squat Jumps (% of back squat): 5@50%, 3@70%, 3@70%, 3@70%

Guest User Comment
Barbell: Saturday 10/12/2016

1) Snatch: 2@50%, 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 2@90%, 2@90%, 2@90%
2) Back Squat: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
3) Accessory Work: 3 x 8 Reverse Grip Bent Over Rows

Guest User
Barbell: Tuesday 6/12/2016

1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 2@90%, 2@90%, 2@90%
2) Front Squat: 5@50%, 3@70%, 3@75%, 3@80%, 3@85%, 3@85%, 3@85%
3) Accessory Work: 3 x 5 Slow Strict Pull Ups

Guest User
Barbell: Saturday 3/12/2016

1) 2 x 3-Stage Clean (pause at low, mid and high hang positions before completing the rep): 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Split Jerk: 50%, 60%, 70%, 75%, 80%, 80%
3) Clean High Pulls (each rep from ground): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Accessory Work: Strict GH Raises

Guest User
Barbell: Tuesday 29/11/2016

1) 2 x 3-Stage Snatch (pause at low, mid and high hang positions before completing the rep): 50%, 60%, 70%, 75%, 80%, 80%
2) 2 x Back Squat: 50%, 60%, 70%, 75%, 80%, 80%
3) Snatch High Pulls (each rep from ground): 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
Accessory Work: Strict GH Raises

Video: not the best example of a 3-stage snatch but you get the idea!

Guest User Comment
Barbell: Saturday 26/11/2016

1) Hang Snatch + Full Snatch + Hang Snatch: 50%, 60%, 70%, 75%, 80%, 85%+
2) 3 Snatch Balance: 50%, 60%, 70%, 75%, 80%, 85%+
3) 5 x Pause Snatch First Pulls (keep your chest up): 50%, 60%, 70%, 80%, 80%, 85%+

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