1) High Hang Snatch + Low Hang Snatch (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 BTN Snatch Grip Push Press + 2 OHS: 50%, 60%, 70%, 75%, 75%
3) Romanian Deadlift: 5@50%, 5@60%, 3@70%, 3@75%, 3@75%
1) High Hang Clean + Low Hang Clean (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) Split Jerk: 5@50%, 5@60%, 3@70%, 3@75%, 3@75%
3) Romanian Deadlift: 5@50%, 5@60%, 3@70%, 3@75%, 3@75%
1) 3x Hang Cleans: 50%, 60%. 70%, 75%, 80%, 85%+
2) 5 x Clean High Pulls: 50%, 60%, 70%, 80%, 80%, 85%
3) 5 x BTN Jerk Grip Push Press: 50%, 60%, 70%, 80%, 80%, 85%
1) 3x Hang Snatches: 50%, 60%. 70%, 75%, 80%, 85%+
2) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%, 80%, 85%
3) 5 x BTN Snatch Grip Push Press: 50%, 60%, 70%, 80%, 80%, 85%
1) 3 x Pause Snatches (dump and reset): 3@50%, 3@60%, 3@70%, 3@70%, 3@75%
2) 5 x 1+1/4 Back Squats: 50%, 60%, 70%, 70%, 70%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 70%, 70%
1) 3 x Pause Cleans and Jerks (dump and reset): 3@50%, 3@60%, 3@70%, 3@70%, 3@75%
2) 5 x 1+1/4 Front Squats: 50%, 60%, 70%, 70%, 70%
3) 5 x Bent Over Rows: 50%, 60%, 70%, 70%, 70%
1) Full Clean + Hang Clean + Full Clean: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Jerks: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Front Squats: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) Full Snatch + Hang Snatch + Full Snatch: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Overhead Squat or Snatch Balance: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Back Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) 3 x Snatches (dump and reset): 50%, 60%, 70%, 75%, 75%
2) 3 x Back Squats + 3 x BTN Snatch Grip Push Press: 50%, 60%, 70%, 70%, 70%
3) 3x Pause Snatch Pulls: 50%, 60%, 70%, 70%, 70%
New Barbell Cycle! :)
1) 3 x Clean and Jerks (dump and reset): 50%, 60%, 70%, 75%, 75%
2) 3 Front Squats + 3 Split Jerks: 50%, 60%, 70%, 70%, 70%
3) Pause Clean Pulls: 50%, 60%, 70%, 70%, 70%
1) 2 x Hang Power Snatch: 50%, 60%, 70%, 80%, 80%, 80%
2) 5 x Back Squats: 50%, 60%, 70%, 80%, 80%, 80%
3) 6 x 5 Snatch Grip Deadlifts (get heavyish)
1) 2 x Hang Clean: 50%, 60%, 70%, 80%, 80%, 80%
2) 5 x Clean High Pulls: 50%, 60%, 70%, 80%, 80%, 80%
3) Jerk Balance: 50%, 60%, 70%, 80%, 80%, 80%
1RM Week is here!!!
Reminder: No Saturday morning class due to the King and Queen of the Crater Comp 2017.
1) 30mins to reach a 1RM Snatch
2) 30mins to reach a 1RM Clean and Jerk
(a good old fashioned lifting session)
Recommended rep scheme: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
1) 3-Position Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Snatch Grip BTN Push Press: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
3) Snatch Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) 3 x 5 GH Raises
1) 3-Position Clean + 1 Jerk: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Clean Grip BTN Push Press: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
3) Jerk Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
4) 3 x 5 GH Raises
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 Balance: 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) 1 and 1/4 Back Squat: 5@50%, 3@70%, 3@80%, 2@85%, 2@85%, 2@85%
3) Snatch Shrugs (% of snatch): 5@60%, 5@70%, 5@80%, 3@90%, 3@100%, 3@110%
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 and 1/4 Front Squat: 5@50%, 3@70%, 3@80%, 2@85%, 2@85%, 2@85%
3) Jerk Drives (% of jerk): 5@60%, 5@70%, 5@80%, 3@90%, 3@100%, 3@110%
1) High Hang Clean + Mid Hang Clean: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Split Jerk: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+
3) Halting Clean Grip Deadlift: 5@50%, 3@70%, 3@80%, 3@85%, 3@90%, 3@90%+