Barbell: Saturday 20/01/2018

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

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

Guest User
Barbell: Saturday 13/01/2018

1) 3-Position Clean and 1 Jerk: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Front Squat: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
3) Jerk Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%

Guest User Comment
Barbell: Tuesday 9/01/2018

1) 3-Position Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) Back Squat: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%
3) Snatch Balance: 5@50%, 3@70%, 2@75%, 2@75%, 2@75%

Guest User
Barbell: Saturday 6/01/2018

1) Pause Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Pause Snatch First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Bent Over Rows:  5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%

Guest User
Barbell: Tuesday 2/01/2018

1) Pause Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Pause Clean First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Romanian Deadlift:  5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%

Guest User
Barbell: Saturday 30/12/2017

HAPPY NEARLY NEW YEARS!

1) Power Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 & 1/4 Front Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Push Press: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%

Guest User
Barbell: Tuesday 26/12/2017

HAPPY BOXING DAY/POST CHRISTMAS SLURGE!

1) Power Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 & 1/4 Back Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Bench Press: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%

Guest User
Barbell: Saturday 23/12/2017

1) 2 x Snatches: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Snatch Balance: 5@50%, 3@70%, 3@80%, 3@90%, 2@90+
3) Snatch High Pulls: 5@50%, 3@70%, 3@80%, 3@90%, 3@95%, 3@100%, 3@100%+

Guest User
Barbell: Tuesday 19/12/2017

1) 2 x Cleans: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) Split Jerk: 5@50%, 3@70%, 3@80%, 3@90%, 2@90+
3) Jerk Drives: 5@50%, 3@70%, 3@80%, 3@90%, 3@95%, 3@100%, 3@100%+

Guest User
Barbell: Saturday 16/12/2017

1) 2 x Clean High Pulls + 1 Hang Clean: 50%, 60%, 70%, 75%, 75%
2) 3 x Jerk Balance: 50%, 60%, 70%, 70%
3) 5 x 3sec Pause Clean First Pulls (pause at just above knee): 50%, 60%, 70%, 70%
4) Optional extra: 3 x 5 Glute Ham Raises

Guest User
Barbell: Tuesday 12/12/2017

1) 2 x Snatch High Pulls + 1 Hang Snatch: 50%, 60%, 70%, 75%, 75%
2) 5 x Behind the Neck Snatch Grip Push Press: 50%, 60%, 70%, 70%
3) 5 x 3sec Pause First Pulls: 50%, 60%, 70%, 70%

Guest User
Barbell: Saturday 9/12/2017

1) 2 Snatches: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) 3 x Back Squats: 50%, 60%. 70%. 75%, 80%, 85%, 85%
3) 3 x Snatch Balance: 50%, 60%. 70%. 75%, 80%, 85%, 85%

Guest User
Barbell: Tuesday 5/12/2017

1) 2 Cleans + Jerk: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%, 90%
2) 3 x Front Squats: 50%, 60%. 70%. 75%, 80%, 85%, 85%
3) 3 x Push Press: 50%, 60%. 70%. 75%, 80%, 85%, 85%

Guest User Comment
Barbell: Saturday 2/12/2017

1) High Hang Clean + Low Hang Clean: 50%, 60%, 70%, 75%, 80%, 80%
2) Split Jerk: 5@50%, 3@60%, 3@70%, 3@70%, 3@75%
3) Pause Clean High Pulls: 5@50%, 3@60%, 3@70%, 3@70%, 3@75%

Guest User Comment
Barbell: Tuesday 28/11/2017

1) High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%
2) Overhead Squat: 5@50%, 3@60%, 3@70%, 3@70%, 3@75%
3) Pause Snatch High Pulls: 5@50%, 3@60%, 3@70%, 3@70%, 3@75%

Guest User
Barbell: Saturday 25/11/2017

1) 3 x Snatches: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Back Squats: 50%, 60%, 70%, 75%, 80%, 80%, 85%+
3) 5 x Snatch Grip Deadlifts: 50%, 60%, 70%, 75%, 80%, 80%, 85%+ (% of snatch weights)

Guest User Comment
Barbell: Tuesday 21/11/2017

1) 3 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Front Squats: 50%, 60%, 70%, 75%, 80%, 80%, 85%+
3) 5 x Romanian Deadlifts: 50%, 60%, 70%, 75%, 80%, 80%, 85%+ (% of clean weights)

Guest User Comment