- Snatch
- (70 x 2)2
- 80 x 2
- (90 x 1)5
- Snatch Pull
- (100 x 2)5
- Power Clean
- 70 x 3
- (80 x 2)3
- Clean Pull Below Knee
- (80 x 3)5
- Back Squat
- 65 x 4
- (75 x 3)3
Thursday, October 15, 2015
- Muscle Snatch above the Knee
- 5 x 2
- Hang Snatch
- 75% x 1 x 8
- Power Clean + Push Jerk
- 75% x (1+1) x 8
- Clean Pull
- 80% x 2
- 85% x 2
- 90% x 2
- Ring Rows with Feet on Box
- 3 x 10
- Weighted Push ups
- 3 x 10
Wednesday, October 14, 2015
- Clean and Jerk
- Heavy Single
- 80%(HS) x 1 x 3
- Snatch
- Heavy Single
- 80% x 1 x 3
- Pause Back Squat
- 75% x 3 x 3
Workout courtesy of Catalystathletics.com
Tuesday, October 13, 2015
- Muscle Snatch Above the Knee
- 5 x 2 (Slightly heavier than last week)
- Hang Snatch
- 75% x 1 x 8
- Power Clean + Push Jerk
- 75% x 1 x 8
- Back Extensions
- 3 x 10
- Partner Leg Lifts
- 3 x 10
Monday, October 12, 2015
- Snatch
- Heavy Single
- 80%(HS) x 1 x 3
- Clean and Jerk
- Heavy Single
- 80%(HS) x 1 x 3
- Front Squat
- Heavy Single
- 85% x 2 x 2
This workout is courtesy of CatalystAthletics.com
Saturday, October 10, 2015
- Snatch
- Heavy Single
- 75%(HS) x 1 x 5
- Clean and Jerk
- Heavy Single
- 75%(HS) x (1+1) x 5
- Front Squat
- Heavy Single
- 85%(HS) x 2 x 2
Lift like a champion today!
Friday, October 9, 2015
Rest Day
Thursday, October 8, 2015
- Snatch Balance no dip
- 4 x 3 (light weight)
- Hang Snatch
- 75% x 1 x 10
- Power Clean + Power Jerk
- 75% x (1+1) x 10
- Clean Pull
- 90% x 2 x 3
- 3 Rounds of:
- 12 DB/KB Push Press
- 12 Pull ups
Wednesday, October 7, 2015
- Clean and Jerk
- Heavy Single
- 75%(HS) x (1+1) x 5
- Snatch
- Heavy Single
- 75%(HS) x 1 x 5
- Pause Back Squat
- 70% x 3
- 75% x 3 x 2
Tuesday, October 6, 2015
- Muscle Snatch above the Knee
- 4 x 3 (medium weight)
- Hang Snatch
- 75% x 1 x 10
- Power Clean + Power Jerk
- 75% x (1+1) x 10
- Snatch High Pull
- 90% x 2 x 3
- 3 rounds of:
- 15 KB swings
- 10 sit-ups