Tag: hawaii

1. Muscle Snatch
   1. Heavy Single
2. Snatch
   1. Heavy Single
3. Clean and Jerk
   1. Heavy Single
4. Front Squat
   1. Heavy single

Lift like a champion today!!!

Rest Day.  Take a moment to remember the fallen from 9/11.  Never Forget.

I like this video because it shows a professional still taking his time and being meticulous in his set up/addressing the bar.  Its the same every time!  Its very important that your pull from the ground is the same every time and the back is set.  And… that squat jerk isn’t that bad.

1. Back Squat
   1. 83% x 3 x 10
2. Depth Jumps
   1. 6 x 4

1. 2 position Clean and Jerk (2 + 1)
   1. 70% x (2+1)
   2. 75% x (2+1)
   3. 80% x (2+1) x 2
   4. 2RM (2 +1)
2. Clean Pulls
   1. 95% x 3
   2. 100% x 3
3. Core Work
   1. Good mornings 3 x 5
   2. Weighted GHD situps 3 x 10

1. Front Squats
   1. 83% x 3 x 10
2. Jump Squats
   1. 6 x 4
3. Press
   1. 4 x 5

HAPPY LABOR DAY!

1. 2 position Snatch
   1. 70% x 2
   2. 75% x 2
   3. 80% x 2
   4. 2RM
2. Halting Snatch Deadlift + Shrug
   1. 100% +10kg x 3 x 3
   2. 100% +20kg x 3 x 2
3. Snatch Push Press
   1. 5 x 5
4. Back Extension
   1. 3 x 15
5. Evil Wheel
   1. 3 x 15

1. Muscle Snatch
   1. Heavy Single (HS)
   2. 80% of (HS) x 2 x 2
2. Snatch
   1. 80% x 1
   2. 85% x 1
   3. 80% x 1
   4. 85% x 1
3. Clean and Jerk
   1. 80% x 1
   2. 85% x 1
   3. 80% x 1
   4. 85% x 1

Lift like a champion today!

Rest Day.

Jessica Lucero weighs less than 128lbs and snatches 189lbs, 194lbs, and 198lbs!  Look how close she keeps the bar to her body.

1. Back Squat
   1. 80% x 3 x 10
2. Front Squat
   1. 70% x 3 x 3
3. Split squat jumps
   1. Bodyweight x 6 reps x 4 sets (Jump as high as possible)

1. 3 Position Clean
   1. 65% x 3
   2. 70% x 3
   3. 75% x 3 x 2
   4. 3RM (no more than 2 sets)
2. Clean Pulls
   1. 95% x 3
   2. 100% x 3 x 2
3. Clean Shrugs off Blocks
   1. 100% +20kg x 5
   2. 100% +30kg x 5
4. Core Work
   1. Kettle Bell complex x 3
   2. 3 x 15 GHD situps