- Snatch
- (70 x 2)2
- (80 x 2)2
- (90 x 2)5 (If you can hit a double here, great! If not stick to single)
- Muscle Snatch Clean Grip + OHS
- (3+2)3
- Good Mornings Leg Straight
- 6 x 6
- Front Squat
- 60 x 6
- 70 x 2
- 75 x 2
- (80 x 2)6
- 50 x 6
Monday, August 1, 2016
- Sotts Press
- 4 x 6
- Muscle Snatch
- 4 x 6
- Snatch Pull + Snatch
- 70 x (3+1)4
- 80 x (2+1)5
- Back Squat Heels Raised
- 4 x 6
Friday, July 27, 2016
- Front Squat + Jerk
- 70 x (2+2)
- 80 x (1+2)2
- 90 x (1+1)5
- Clean Pull Below The Knee
- (80 x 4)2
- (90 x 2)4
- Jefferson Curl
- 5 x 3
Wednesday, July 27, 2016
- Muscle Snatch with Clean Grip + OHS
- (2+3)4
- Power Clean + Push Jerk
- 70 x (2+2)
- 80 x (2+2)4
- Good Morning Legs Straight
- 5 x 5
- Back Squat Heels Raised
- 4 x 4
Monday, July 24, 2016
- Press in Snatch Position
- 4 x 4
- Snatch
- 70 x 2
- (80 x 2)2
- (90 x 2)
- (90%+ x 1)2
- Front Squat
- 70 x 2
- 75 x 2
- (80 x 3)6
Friday, July 22, 2016
- Front Squat + Jerk
- 60 x (3+2)
- 70 x (3+2)
- 80 x (2+2)3
- Clean Pull Below the knee
- 70 x 6
- (80 x 4)3
Wednesday, July 20, 2016
- Muscle Snatch
- 4 x 4
- Power Clean + Push Jerk
- 70 x (2+2)
- 80 x (2+2)4
- Back Squat Heels Raised
- 4 x 4
Tuesday, July 19, 2016
Track workout today:
8 sets of:
200 fast run
200 recovery jog
First three sets of fast portion were at 7:37 pace, second three were at 7:20 pace, and last 2 sets at 7:09 pace.
Here is the video from yesterday’s workout:
Monday, July 18, 2016
- Snatch Pull + Snatch
- 70 x (3+1)6
- Snatch
- (80 x 2)5
- Power Clean (% of Power Clean)
- 70 x 2
- 75 x 2
- (80 x 2)6
Friday, July 15, 2016
- Power Clean + Front Squat + Jerk (% of Power Clean)
- 60 x (1+3+3)
- 70 x (1+3+3)2
- 80 x (1+2+3)4
- Power Clean + Push Jerk (% of Power Clean)
- 70 x (2+2)
- 80 x (1+2)2
- 90 x (1+1)3
- Clean Pull above the knee (% Clean and Jerk)
- 80 x 6
- (90 x 6)2
- (100×3)4
- Vertical Jump with Snatch Grip
- (50 x 5)6
- Jefferson Curls (Keep weight light if you have never done these before)
- 6 x 6
Iron Palace Athletics 