Tag: kauaiweightlifting

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

1. Push Press
   1. 5 x 5 (see how heavy you can go)
2. Front Squat
   1. 80% x 3 x 10
3. Back Squat
   1. 70% x 3 x 3
4. Jump Squats
   1. 3 x 8

This is the 4th week of 6 weeks.

1. 3 Position Snatch
   1. 65% x 3
   2. 70% x 3
   3. 75% x 3 x 2
   4. 3RM for the day
2. Snatch High Pull
   1. 90% x 3
   2. 95% x 3 x 2
3. Snatch Pull off of Blocks (place bar just above the knee)
   1. 100% + 20kg x 5
   2. 100% + 30kg x 5
4. Snatch Push Press
   1. 3 x 5reps
5. Back Extension
   1. 3 x 12reps
6. L-Sit
   1. 3 x 45sec

1. Muscle Snatch:
   1. Heavy Single (HS)
   2. 80% of (HS) x 2
2. Snatch
   1. Heavy Single
   2. 90% of (HS) x 1
   3. 85% of (HS) x 1 x 2
3. Clean and Jerk
   1. Heavy Single
   2. 90% of (HS) x 1
   3. 85% of (HS) x 1 x 2

Lift like a champion today!

REST DAY!

Here is a video of one of my favorite lifters currently.  Enjoy!