Weightlifting August 22nd, 24th, 27th

Monday:

  1. Snatch Doubles: Work to max, then back off x 3 @ 85% of today

2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets

3. Pause overhead squat x 3 x 2 @ 85%

4. 45 degree overhead press: 3 x 12

Wednesday: 

  1. Clean Doubles: Work to max, then back off x 3 @ 85% of today

2. 75% Clean + Font squat x 3 @ additional 15% + 3 jerks -15% (weight on for squats, off for jerks) x 3 efforts

3. Weighted back extensions x 3 x 15

Saturday:

Every minute on the minute for 30 minutes:

Minute 1: Power Clean + clean

Minute 2: Weighted vertical jumps x 5

Minute 3: Banded back squat x 2 ( heavier than last week )

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