Weightlifting: February 20th, 22nd, 24th

Monday: 

  1. Snatch: 30 minutes to work up to max for the day

2. Hover snatch x 1 x 8 start @ 85% of power snatch and build

3. Every minute on the minute for 6 minutes:

Swimming frog x 15 odds

Bench sit ups x 15 evens

Wednesday: 

  1. Clean and jerk: 30 minutes to work up max for the day

2.  Push press: Max out

3. Front squat: 2 x 2 @ 85%

4. Good mornings 2 x 10 alternate with leg raises 2 x 12

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch singles for the first 4 cycles, increase weight then snatch singles for the last 4

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk

singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

*Heavier than last week for everything on all sets. Last week for this one.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s