Power Snatch & OHS
– 4 x 2 Reps
Squat Snatch
– 3 x 2 Reps
Squat Clean & Jerk
– 5 x 1 Reps
Category: Strength
Press @ 50% Max Press
25 Reps for time.
Push Press @ 70% Max Press
2 x 25 Reps for time
Sumo Deadlift Practice
Deadlift @ 60-65% Max Deadlift
– 5 x 30 secs (1 min rest)
Speed Squats @ 60-65% Max Back Squat
– 5 x 5 secs (1 min rest)
Barbell Good Mornings @ 25% Max Deadlift
– 5 x 5
Weighted Pullups
– 3 x 3 reps
– 3 x 1 reps
Standing Press
– 3 x 5 reps
– 3 x 3 reps
– 3 x 1 reps
– Front Squat (1 min rest before each set)
2 x 3 @ 70%
2 x 2 @ 75%
2 x 1 @ 80%
– Back Squat (2 min rest before each set)
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%
Squat Clean Progression
Hang Clean, Front Squat, Jerk
– 3 Sets of 4 Hang Clean & Front Squat + 1 Hang Clean, Front Squat, Jerk
Hang Squat Clean & Jerk
– 3 Sets of 2 Hang Squat Clean + 1 Hang Squat Clean & Jerk
Power Clean, Front Squat, Jerk
– 3 Sets of 2 Power Clean & Front Squat + 1 Power Clean, Front Squat, Jerk
Squat Clean & Jerk
– 3 Sets of 2 Squat Clean + 1 Squat Clean & Jerk
Strength
Press to Failure
– 1 Press
Push Press to Failure
– 1 Push Press
Jerk to Failure
– 1 Jerk
Note: Start at 65-75% of press 1RM. Increase weight each round. Reset to 70-80% press 1RM for push press. Reset to 75-85% of press 1RM for jerk.
Deadlift
5 x 5 @ 75% Max Deadlift
3 x 5 Glute Ham Raises
Press
-3×5 Press @ 75%
-4×4 Push Press @ 85%
-5×3 Split Jerk @ 95% (behind the neck)
Back Squat
Percent of Max Back Squat
3×10 @ 70% (1min rest before sets)
4×5 80% (2min rest before sets)
5×3 90% (3min rest before sets)