Tag: kauaiweightlifting

1. Drop Snatch
   1. 60 x 4
2. Snatch balance
   1. 70 x 4
   2. (80 x 3)5
3. Vertical Jump Snatch Grip
   1. (50 x 4)6
4. Snatch Pull Standing on 2 inch block
   1. (80 x 5)2
   2. (90 x 5)2
   3. (100 x 5)2
5. Shoulder Press
   1. 5 x 4

1. Power Snatch + OHS
   1. 65 x (2+2)2
   2. 75 x (2+2)4
2. Back Squat + Jerk behind the neck
   1. 70 x (2+2)2
   2. 80 x (2+2)4
3. Shoulder Press
   1. 5 x 4
4. Bulgarian Split Squat
   1. (3+3)6

1. Vertical Jump w/ Snatch Grip
   1. (50% x 4)6
2. Clean Pull Standing on 2 inch block
   1. (75 x 4)3
   2. (85 x 4)5

1. Drop Snatch
   1. 60 x 4
   2. 70 x 4
   3. (80 x 3)4
2. Snatch pull standing on 2 inch block
   1. (80 x 5)2
   2. (90 x 5)4
3. Shoulder press
   1. 4 x 5

Today I did some running in the morning.

4 Rounds of:

• 400 Meter run @ 2 minute pace
• Rest 30 sec
• 400 meter run @ 2 minute pace
• rest 30 sec.
• 400 meter run @ 2 minute pace
• Rest 5 Minutes

1. Back Squat + Jerk Behind the Neck
   1. 60 x (2+2)2
   2. 70 x (2+2)4
2. Vertical Jump w/Snatch Grip above the knee
   1. (50% x 4)6

1. Power Snatch + OHS
   1. 70% x (3+2)5
2. Clean Pull Standing on 2 inch block
   1. (75 x 4)2
   2. (85 x 4)4
3. Lunge w/Barbell between legs
   1. (3+3)6

1. Drop Snatch
   1. (60 x 4)3
   2. (70 x 4)3
2. Snatch Pull standing on 2 inch. Block
   1. (80 x 4)2
   2. (90 x 4)2
   3. (100 x 4)2
3. Shoulder press
   1. 4 x 5

1. Power Snatch + Overhead Squat
   1. 60% x (3+1)2
   2. 70% x (3+2)4
2. Back Squat + Jerk Behind the Neck
   1. 70% x (2+2)2
   2. 80% x (2+2)3
3. GHD sit-up
   1. 3 x 15

Aerobic Conditioning Program

30 minutes easy effort:

1. 2k Row
2. 1600 Meter run
3. 2.5k Row

Followed by:

1. Six sled sprints for 10 seconds, rest 90 seconds in between sprints
2. Two sled sprints for 20 seconds, rest 2 minutes in between sprints