Track Workout
Wednesday, July 13, 2016
- Muscle Snatch
- 5 x 7
- Snatch Pull Above the Knee
- (80 x 6)2
- (90 x 6)3
- (100 x 2)4
- (110 x 1)5
Monday, July 11, 2016
- Snatch Press
- 6 x 6
- Snatch
- 70% x 3
- 80% x 2
- Doubles for six more sets working up add 2-5kg if you miss go back down.
- Power Clean + Front Squat + Jerk (Use Power Clean Max)
- 60 x (2+1+2)
- 70 x (2+1+3)2
- 80 x (1+1+3)4
- Back Squat Heels Raised
- 4 x 7
Friday, July 8, 2016
- Power Clean + Front Squat + Jerk
- 60 x (3+2+2)2
- 70 x (3+2+2)2
- 80 x (2+2+1)3
- Power Clean + Push Jerk
- 75 x (2+2)
- 85 x (2+2)4
- Clean Pull Above the Knee
- 80 x 5
- (90 x 6)4
- Vertical Jump with Snatch Grip
- (50% x 4)6
Wednesday, July 6, 2016
- Muscle Snatch
- 6 x 4
- Snatch Press
- 5 x 6
- Snatch Pull above the knee
- (80 x 6)2
- (90 x 6)3
- (100 x 2)3
- Good Mornings legs straight.
- 6 x 5
Friday, July 1, 2016
- Power Clean + Front Squat + Jerk
- 60 x (3+1+1)2
- 70 x (3+1+1)2
- Power Clean + Push Jerk
- 70 x (2+2)2
- 80 x (2+2)4
- Clean Pull Above the knee
- 75 x 5
- (85 x 5)3
- Vertical Jump Snatch Grip at knee
- (50 x 4)6
Wednesday, June 29, 2016
- Muscle Snatch
- 6 x 4
- Snatch Pull above the knee
- (80 x 5)2
- (90 x 5)5
- Good mornings
- 6 x 5
Monday June 27, 2016
- Snatch press behind the neck
- 5 x 5
- Snatch
- (70 x 3)3
- (80 x 2)5
- Back Squat Heels Raised (never done these before but worth a try, keep load light and then add weight)
- 5 x 5
Friday, June 24, 2016
- Power Snatch + OHS
- 65 x (2+2)2
- 75 x (2+2)4
- Clean Pull Standing on 2 inch block
- (75 x 5)2
- (85 x 5)4
- DB/KBÂ Walking Lunge as heavy as possible
- 10 steps x 4 sets
Wednesday, June 22, 2016
- Drop Snatch
- 60 x 4
- Snatch balance
- 70 x 4
- (80 x 3)5
- Vertical Jump Snatch Grip
- (50 x 4)6
- Snatch Pull Standing on 2 inch block
- (80 x 5)2
- (90 x 5)2
- (100 x 5)2
- Shoulder Press
- 5 x 4
Iron Palace Athletics 