RK95 06

Monday

Box Jump –  5 reps x 5 sets (add height each set)

No Contact Clean + Split Jerk – 75%/2+1 reps x 4 sets

Pause Front Squat – 70%/5 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Wednesday

3 Position Overhead Squat– 3 reps x 5 sets (2s pause at ¼ squat, 2s pause at parallel, 2s pause in bottom = 1 rep)

No Foot Snatch – 70%/3 reps x 5 sets

Snatch Pull – 85%/4 reps x 4 sets

Aleknas + DB Shoulder Press – 15 reps + 10 reps x 4 sets

Friday

Snatch + Overhead Squat – 75%/1+1 reps x 5 sets

Clean – 80%/3 reps x 4 sets

Back Squat – 65%/8 reps x 4 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

Weightlifting+Olympics+Day+7+SEg_hXjn8D-x

Monday

Snatch Balance– find a heavy 2 reps, then -10%/3 reps x 3 sets

Snatch – 85-90%/1 reps x 5 sets

Snatch Pull – 95%/3 reps x 4 sets

Aleknas + Strict Press – 15 reps + 4 reps x 4 sets

Wednesday

Split Jerk –  90%/1 reps x 4 sets

Clean – 80%/2 reps x 5 sets

Back Squat – Find a 2RM

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 90%+/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 4 sets

Front Squat – Find a 1RM, then -10%/1 rep x 3 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

 

DSC_9222bw

Monday

Snatch Balance– find a heavy 3 reps, then -10%/3 reps x 3 sets

Snatch – 80%/2 reps x 5 sets

Snatch High Pull – 90%/3 reps x 4 sets

Aleknas + Strict Press – 15 reps + 4 reps x 4 sets

Wednesday

Split Jerk –  80%/2 reps x 4 sets

Power Clean – 75-80%/2 reps x 5 sets

Back Squat – Find a 3RM

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 90%+/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 4 sets

Front Squat – Find a 1RM, then -10%/1 rep x 3 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

DSC_9819

Monday

Snatch Push Press + Overhead Squat – find a heavy 1+1 reps, then -10%/1+1 reps x 3 sets

Snatch High Pull + Snatch – 80-85%/1+1 reps x 6 sets

Snatch Pull – 100-105%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 4 reps x 4 sets

Wednesday

Split Jerk –  find a heavy single, then -10%/1 rep x 3 sets

Clean – 80%/2 reps x 4 sets

Back Squat – 75%/3 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 90%/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 4 sets

Front Squat – 90%+/1 rep x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

 

 

19055591_10213324379721918_2660428638264210201_o

Monday

Snatch Push Press + Overhead Squat – find a heavy 2+2 reps, then -10%/2+2 reps x 3 sets

Snatch – 85%/1 rep x 6 sets

Snatch Pull – 100%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 5 reps x 3 sets

Wednesday

Split Jerk –  80%/2 reps x 4 sets

Clean – Find a heavy 2, then -10%/2reps x 3 sets

Back Squat – 85%/3 reps x 5 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Power Snatch + Snatch – 80%/1+1 reps x 4 sets

Clean & Jerk – 90%/2+1 reps x 3 sets

Front Squat – (80%/3 reps, 85%/2 reps, 90%/1 rep) 3 waves

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

DSC_9834

Monday

Snatch Push Press + Overhead Squat – find a heavy 3+3 reps, then -10%/3+3 reps x 3 sets

Hang Snatch (below knee) – 80%/2 reps x 5 sets

Snatch Pull – 100%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 6 reps x 3 sets

Wednesday

Power Jerk + Split Jerk –  75%/2+1 reps x 5 sets

Clean + Hang Clean  – 80%/1+1 reps x 4 sets

Back Squat – 82.5%/5 reps x 5 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – Find a heavy 2, then -10%/2 reps x 3 sets

Clean & Jerk – 80%/2+1 reps x 3 sets

Front Squat – 90%/1 rep x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

2016nationals-day1-58a-backangle-175

 

Monday

Heaving Snatch Balance (snatch balance with no foot movement, start in squat stance) – 75%/3 reps x 4 sets

Power Snatch + Hang Snatch – find a heavy 1+1, then -5%/1+1 reps x 3 sets

Snatch Pull – 100%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 6 reps x 3 sets

Wednesday

Power Jerk –  70-75%/3 reps x 5 sets

Hang Clean  – 75-80%/3 reps x 4 sets

Back Squat – 80%/5 reps x 5 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 85%/2 reps x 5 sets

Clean & Jerk – 90%/1+1 reps x 3 sets

Front Squat – 85%/2 reps x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

17917634_1313963438658477_4145734455202435466_o

Monday

Snatch Balance – 80%/3 reps x 3 sets, 85-90%/3 reps x 3 sets

Snatch High Pull + Snatch – 80%/1+1 reps x 4 sets

Snatch Pull – 95%/3 reps x 5 sets

Aleknas + Strict Press – 15 reps + 8 reps x 3 sets

Wednesday

BTN Split Jerk– find a heavy 2, then -10%/2 reps x 3 sets

Clean + Power Clean – 80%/1+1 reps x 4 sets

Back Squat – 70%/5 reps, 75%/5 reps, 80%/5 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 85+%/1 rep x 6 sets

Clean & Jerk – 80%/2+1 reps x 4 sets

Front Squat – 80%/3 reps x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

Deng-CHN-63-kg-12-SZJ_resize-781x1024

Monday

Snatch Balance – 75-80%/3 reps x 5 sets

Hang Snatch (above knee) – 75-80%/2 reps x 4 sets

Snatch Pull – 90%/3 reps x 5 sets

Aleknas + Strict Press – 15 reps + 8 reps x 3 sets

 

Wednesday

BTN Split Jerk + Split Jerk – 75-80%/1+1 reps x 4 sets

Hang Clean (above knee) – find a heavy 2, then -10%/2 reps x 3 sets (can drop bar between reps)

Back Squat – 70%/5 reps, 75%/4 reps, 80%/4 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

 

Friday

Snatch – 85%/1 rep x 5 sets

Clean & Jerk – 80%/1+1 reps x 4 sets

Front Squat – 75%/4 reps x 4 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

 

13220519_1027001284021362_4366989347348338290_o

Monday

Snatch Balance – 75-80%/3 reps x 4 sets

Snatch + Hang Snatch – 75%/1+2 reps x 4 sets

Snatch Pull – 90%/3 reps x 4 sets

Aleknas + Strict Press – 15 reps + 8 reps x 3 sets

Wednesday

BTN Split Jerk + Split Jerk – 70-75%/2+1 reps x 4 sets

Clean – find a heavy 2, then -10%/2 reps x 3 sets

Back Squat – 70%/5 reps, 75%/4 reps, 80%/4 reps x 3 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 80%/2 reps x 4 sets

Clean & Jerk – 80-85%/1+1 reps x 4 sets

Front Squat – 80%/3 reps x 4 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets