OH Squat 2RM then 4×2@90% of 2RM

Hang Snatch 2RM then 3×2@90%

Clean and jerk 2RM then 3×2@90%

 

Back Squat with 2 second pause 3 RM then 4×3@95,92.5,90,90% of your 3RM

Power Snatch 2RM then 3×2@90%

Clean and Jerk 2RM then 3×2@90%

 

Clean 5×5@70,75,75,80,80%

Snatch Balance 5×5@70,75,75,80,80%

Front Squat ,77.5% 2×%

RDL 5×5

Banded Good Morning 3×12

hanging Leg Raises 3×12-15

Plyp Push Ups 3×5

Snatch 5×5@70,75,75,80,80%

Split Jerk Behind the Neck 5×5@70,75,75,80,80%

Back Squat ,77.5% 2×%

Incline Row 3×8 HP

Weighted Sit Ups 3×12

Weighted Hypers 3×12

Box Jumps 3×5

Front Squat with 2 second pause 3 RM then 4×3@95,92.5,90,90% of your 3RM

Snatch 2RM then 3×2@90%

Power clean and jerk 2RM then 3×2@90%

Snatch starting at 80% take 7 attempts on your way up. then drop to 80% and take 7 more attempts

clean and jerk starting at 80% take 7 attempts on your way up. then drop to 80% and take 7 more attempts

Pause Back Squat starting at 80% take 7 attempts on your way up. then drop to 80% and take 7 more attempts

 

Clean 4×5@60,65,70,70%

Snatch Balance 4×5@60,65,70,70%

Front Squat 6@70,75,75%

RDL 5×5

Banded Good Mornings 3×12

Hanging Leg Raises 3×12-15

Plyo push ups 3×5

2” Deficit Snatch to a max starting at 80% take 7 attempts on the way up. Then Drop back to 80% and take 5 singles to a second max

2” Deficit Clean to a max starting at 80% take 7 attempts on the way up. Then Drop back to 80% and take 5 singles to a second max

Back Squat  to a max starting at 80% take 7 attempts on the way up. Then Drop back to 80% and take 5 singles to a second max

Press from split 5×5

Snatch 4×5@60,65,70,70%

Split Jerk Behind the Neck 4×5@60,65,70,70%

Back Squat 6@70,75,75%

Incline Row 3×8

Weighted Sit Ups 3×12

Weighted Hypers 3×12

Box Jumps 3×5

Hang power snatch starting at 70% take 7 attempts on your way up. then drop to 80% and take 7 more attempts

Hang Power clean and jerk starting at 70% take 7 attempts on your way up. then drop to 80% and take 7 more attempts

Front Squat starting at 70% take 7 attempts on your way up. then drop to 80% and take 7 more attempts

 

 

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221 Newfield Ave. Hartford, CT 06106

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