Tag: hawaii

1. Back Squat
   1. 88% x 2 x 8
2. Jump Squat with 20kg bar (after finished with all Back Squats)
   1. 4 x 6
3. GHD situps
   1. 3 x 15

1. Clean and Jerk
   1. 65% x 2 <– complete two clean and jerks
   2. 70% x (1 + 2) <– That means 1 clean 2 jerks
   3. 75% x (2 + 1) <– 2 cleans 1 jerk
   4. 70% x 2
   5. 75% x (1 + 2)
   6. 80% x (2 + 1)
   7. 75% x 1
   8. 80% x 1
   9. 85% x 1
2. Clean Pulls
   1. 100% x 2 x 2
3. KB complex
   1. 3 Snatch + 3 OHS + 3 Sotts Press x 3 sets each arm

1. Front Squat and Box Jumps
   • 88% x 2 x 8 sets
   • 8 x 3 reps on Box Jump as high as possible immediately following Front Squat set.  Then rest for next set.

1. Snatch
   1. 65% x 3
   2. 70% x 2
   3. 75% x 1
   4. 70% x 2
   5. 75% x 1
   6. 80% x 1
   7. 75% x 1
   8. 80% x 1
   9. 85% x 1
2. Snatch Pull
   1. 100% x 2 x 3
3. Partner Weighted Sit-ups
   1. 3 x 15

Lift up Autism workout, or if your here on island the Hawaiian Trail Run.

1. Muscle Snatch above the knee
   1. Heavy Single
   2. 80% of HS x 2 x 2
2. Snatch
   1. Heavy Single
3. Clean and Jerk
   1. Heavy Single

Lift like a champion today!

Rest Day

Lots of great lifting in here by guys that only way 69KG (152lbs) at the 2014 World Championships!

This is how a competition runs.  Three attempts in the Snatch and Three attempts in the Clean and Jerk.  Then your final score is based off of a sum of your best Snatch attempt and best Clean and Jerk attempt.  This is called your total.

1. Back Squat
   1. 85% x 3 x 10
2. Jump Squats with Bar
   1. 4 x 6 (Jump as high as possible)
3. Ring Rows (feet on Box facing up, pull rings to sternum, controlled movement)
   1. 3 x 8 (add weighted vest if too easy)

1. Barski Cleans
   1. 70% x 3
   2. 75% x 3 x 3
2. Halting Clean DeadLift + Clean pull
   1. 90% x 2
   2. 95% x 2
   3. 100% x 2 x 2
3. Push Press (Heavy through all sets)
   1. 4 x 3
4. Weighted Chinese Planks
   1. 45 seconds Front and Back x 2
5. Partner Oblique Crunches or on GHD
   1. 2 x 10 each side

1. Barski Snatch
   1. 70% x 3
   2. 75% x 3 x 3
2. Snatch Pull
   1. 90% x 3
   2. 95% x 3
   3. 100% x 3
3. Snatch Push Press
   1. 3 x 3
4. Weighted Back Extension
   1. 3 x 12
5. Evil Wheel
   1. 3 x 15