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Daily Training
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- Power snatch - 75% x 2 x 10; 1 min rest
- Jerk - 75% x 2 x 10; 1 min rest
- Jerk dip squat - 100% x 2 x 4
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 16; 2020; 1 min rest
Week 3
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Rest
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- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Pause back squat - 2RM
3 sets:
A1. 4 Squat jumps; 20 sec rest
A2. 4-6 Stiff-legged deadlift; 2010; 90 sec rest
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Rest
Collected Training - Watch Video
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- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Front squat - 55% x 2 x 10; 1 min rest
3 sets:
A1. GHR x 12
A2. Press x 5-7
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- Block/hang clean (mid-thigh) - 65% x 2 x 6; 1 min rest
- Hang clean high pull - 70% x 3 x 4
- Snatch balance - max for day; 80% of that x 2 x 2
3 sets:
A1. Ab wheel x 12-15; 20 sec rest
A2. Side bend x 10-12; 1 min rest
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- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Back squat - 85% x 3 x 3
3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP
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