Tag: kauaiweightlifting

1. Press in Jerk
   1. 4 x 4
2. Clean and Jerk
   1. 70% x (2+2)
   2. 80% x (2+1)
   3. 85% x (2+1)
   4. 90% x (1+1)
   5. 85% x (2+1)
3. Clean Pull
   1. (80% x 3)4
4. Clean Shrugs off Blocks
   1. 100% + 10kg x 5
   2. 100% + 20kg x 5

1. Snatch
   1. 60% x 3
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 1
   6. 85% x 2
2. Power Clean + Power Jerk
   1. 50% x (2+2)
   2. 60% x (2+2)
   3. 65% x (2+2)
   4. (70% x (2+2))2
3. Halting Snatch Deadlift (1inch, Mid-thigh) 3 second pause at each position
   1. (80% x 3)4
4. Back Squat
   1. 70% x 3
   2. 80% x 2
   3. (85% x 2)2
   4. (90% x 1)2
5. Push Press
   1. 65% x 3
   2. (70% x 3)3

1. Snatch high pull + Snatch
   1. 60% x (2+2)
   2. 70% x (2+1)
   3. 80% x (2+1)
   4. 85% x (2+1)
2. Hang Power Clean
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. 70% x 3
3. Front Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 80% x 2
4. Clean high pull
   1. (80% x 2)4
5. Bench Press
   1. 4 x 3 (80%+)

1. Hang Clean
   1. 60% x 2
   2. 70% x 2
   3. (80% x 2)3
2. Rack Jerk
   1. 60% x 2
   2. 70% x 2
   3. (80% x 2)2
3. Back Squat
   1. 60% x 2
   2. 70% x 3
   3. 80% x 2
   4. (85% x 2)2
4. Snatch Deadlift
   1. 70% x 3
   2. (80% x 3)3

1. Snatch
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 1
2. Power Clean + Power Jerk
   1. 50% x (3+3)
   2. 60% x (2+2)
   3. 65% x (2+2)
   4. 70% x (2+2)
3. Front Squat
   1. 60% x 3
   2. 70% x 3
   3. 75% x 3
   4. 80% x 3
   5. 85% x 2
   6. 80% x 3
4. Evil Wheel
   1. 3 x 12

1. Power Clean
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. 70% x 3
   5. 65% x 3
2. Hang Power Snatch + OHS
   1. 50% x (1+3)
   2. 60% x (1+3)
   3. 65% x (1+3)
   4. (70% x (1+3))2
3. Clean Pull
   1. 70% x 4
   2. (80% x 3)3
4. Back Squat
   1. 60% x 3
   2. 70% x 3
   3. (80% x3)2
   4. (85% x 2)2
5. Press
   1. 4 x 4
6. Lunge
   1. 4 x 3 each leg

1. Snatch off Blocks
   1. 60% x 3
   2. 70% x 3
   3. 80% x 3
   4. 85% x 1
2. Snatch High Pull off blocks
   1. (90% x 3)4
3. Front Squat
   1. 60% x 3
   2. 70% x 3
   3. 80% x 3
   4. 85% x 2
   5. 75% x 3
4. Power Jerk
   1. 60% x 3
   2. 65% x 3
   3. (70% x 2)2
5. Good Morning
   1. 2 x 7

12 weeks out from the 1st Annual Kauai Weightlifting Classic!!!

Also, check out the live feed of the 2015 World Championships!

1. Clean + Jerk
   1. 60% x (2+1)
   2. 70% x (2+1)
   3. 75% x (2+1)
   4. (80% x (2+1))2
2. Hang Power Snatch
   1. 60% x 3
   2. (65% x 3)2
   3. (70% x 2)2
3. Back Squat
   1. 60% x 4
   2. 70% x 4
   3. (75% x 4)2
   4. (80% x 3)2
4. Behind the neck Push Press
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 2)2
5. Back Extension
   1. 3 x 12

1. Muscle Snatch
   1. Heavy Single
   2. 80% of (HS) x 2 x 2
2. Overhead Squat
   1. 50% x 4
   2. 60% x 4
   3. 65% x 3
   4. (70% x 2)2
3. Snatch Balance
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 2)2
4. Back Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. (85% x 2)2

Great video of potential Gold Medalist Om Yun Chol in Houston as he prepares for the 2015 World Championships this week in Houston.

1. Hang Clean
   1. 60% x 2
   2. 70% x 2
   3. (80% x 2)3
2. Rack Jerk
   1. 60% x 2
   2. 70% x 2
   3. (80% x 2)2
3. Front Squat
   1. 60% x 3
   2. 70% x 3
   3. (80% x 2)2
   4. 75% x 2
4. Halting Snatch Deadlift
   1. 70% x 3
   2. (80% x 3)3