Tag: fitness

1. Power Clean
   1. Establish 1RM (receive above parallel)
   2. (-5% of 1RM x 1)2
   3. (-10% of 1RM x 1)2
2. Clean Pull
   1. 4 x 3
3. Bent over row
   1. 4 x 5
4. Box Jumps (as high as you can go for 3)
   1. 4 x 3

1. Snatch Balance
   1. Heavy Single
2. Snatch
   1. (85% x 1)3
3. Clean and Jerk
   1. Heavy Single
   2. (-5% of HS x 1)2
   3. -10% of HS x 1
4. Back Squat
   1. 4 x 2
5. Back Extension
   1. 3 x 10
6. Weighted Dips (Stationary)
   1. 3 x 10

10 DAYS LEFT TO SIGN UP FOR KAUAI WEIGHTLIFTING CLASSIC!

1. Power Snatch
   1. 1RM see how high you can go and stay above parallel
   2. (-5% from 1RM x 1)2
   3. (-10% from 1RM x 1)2
2. Front Squat
   1. (80% x 3)2
   2. (90% x 2)3
3. Snatch Pull
   1. 4 x 3 as heavy as you can go
4. L-sit
   1. 30 seconds x 3 sets

1. Power Clean + Power Jerk
   1. (65% x 1)2
   2. (70% x 1)2
   3. (75% x 1)4
2. Clean Pull above the Knee
   1. 100% x 3
   2. 105% x 3
   3. 105%+ x 3
3. Weighted Pull Ups
   1. 5 x 5
4. Reverse Hyper
   1. 3 x 10
5. Evil Wheel
   1. 3 x 10

1. Jerk
   1. Heavy Single
2. Back Squat
   1. 65% x 4
   2. 75% x 3
   3. 85% x 2
   4. 90% x 1
   5. 85% x 3
3. Push Press
   1. 5 x 3
4. Glute Ham Raise
   1. 3 x 8-10
5. Ring Push ups
   1. 3 x 10-15
6. Weighted Sit ups
   1. 3 x 10

Registration for the Kauai Weightlifting Classic closes in 15 days!!!  Don’t be left out!

1. Snatch
   1. Heavy Single
   2. (80% of HS x 1)2
2. Clean and Jerk
   1. Heavy Single
   2. (80% of HS x 1)2
3. Front Squat
   1. Heavy Single
   2. (80% of HS x 2)2

1. Snatch Balance
   1. 2 x 3
   2. 2 x 2
   3. 3 x 1 (try to get above 100% of Snatch)
2. Back Squat
   1. 2 x 3
   2. 2 x 2
   3. 2 x 1
3. Good Mornings
   1.  5 x 5
4. Ring Push Ups
   1. 5 x 8
5. L-Sit
   1. 3 x 30-45 seconds

1. Snatch
   1. 75% x 3
   2. 80% x 2
   3. 85% x 1
   4. 80% x 3
   5. 85% x 2
   6. 90% x 1
2. Snatch Pull
   1. 4 x 3
3. Weighted pull ups
   1. 5 x 5
4. Reverse Hyper
   1. 4 x 10

1. Back Squat
   1. 1 x 5
   2. 1 x 4
   3. 3 x 3 as heavy as you can go
2. Push Press
   1. 5 x 3
3. Jerk
   1. 2 x 2
   2. 3 x 1
4. Glute Ham Raise
   1. 4 x 8
5. Ring Push Ups
   1. 4 x 8 (slow and controlled)

1. 2 Position Power Clean
   1.  5 sets
2. Clean Pull
   1. 4 x 3 Go up in weight each time
3. Bent over row
   1. 4 x 6
4. Back Extensions with weight
   1. 4 x 10
5. Evil Wheel
   1. 4 x 10