Clean + Hang Clean + Push press + Jerk. Worked up to 60kg
Sled Pull 95kg – for about 10mins
Box Squat 3×3 @80kg
Press 3×3 @40,44,44KG
Category: Weightlifting
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080525
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071825
Power Clean & Jerk work u to heavy single – 73KG
Hang Snatch work up to heavy single – 43KG
Box Squat 3×3 @70KG -
070825
1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)
4R of:
10KB Swing @32KG
15 Belted Squats (Machine) @50KG
80m Reverse Sled Drag @125KG
Core Work
10 GHD Sit Ups (Practice)
20 TTB
50 Back Extensions -
062625
1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press)
4 rounds for NFT:
10 DB RDL @22KG DBs
10 split db split squats (5 each side) @16KG DBs
20 back extensions @20KG BB
5R of:
5 Power Cleans @40KG
5 Front Squats @40KG -
021325
Power clean 3×3 @60kg
Front Squat 3×3 @60kg
Bench Press 6×3 @60kg
Bent over DB Row 3×10 @22kg dbs
LXJ Raises 3×10 @5kg plate
Single arm single leg DB deadlift 3×10 @10kg
KB drags 3×5/side @4kg DB
Kneeling KB around the world 25/side @10kg -
122724
Hang Power Clean 5 Reps – Worked up to 60kg
Accessory Work:
DB Rows 3×10 @20kg
Landmine Press 25kg x 15, 30kg x 12, 30kg x 11
Explosive Push Ups @20kg plate @10,9,8 -
082318
1. Power Clean 6-7 sets work to heavy rep @78KG *PR
2. Power Clean 6×2 @ 75-80% 1RM @64KG
3. Push Press 5×2 @ 80-85% 1RM @64KG
4. Front Squat 3×5 @ 75-80% 1RM @75KG
5. [12 Ring Rows + 12 Push Ups] x 5R
6. [10 V-Tucks + 5 Jefferson Curls] x 3R -
082218
Max Box Jump for Height @43″
Hang Muscle Clean 5×3 @ 60% 1RM @51KG
Split Jerk 6×3 @ 50-60% 1RM @50KG
[5 Weighted Dislocates + 5 Reverse Dislocates] x 3R *use 2kg plate on PVC pipe
[8 Sidebends + 8 Twisting Arch Ups] x 3R -
082118
Snatch Work up to 90% @60KG
Snatch 5×2 @50KG
Snatch Grip Lat Row 6×5 @40KG, 43KG
Back Squat 3×5 @80KG -
082018
Heavy Muscle Snatch @48KG *PR Miss 3x 50KG
Snatch Balance Heavy Single @70KG. Miss 75KG *PR
Snatch Balance 5×3 @50KG
5R [10 Pull Ups + 10 Dips]