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SKILL/POWER:

High Hang SQUAT Snatch (No Lean)

+

Below Knee SQUAT Snatch

* Work up steadily to something moderately heavy, but technically perfect

* 15 minutes to work up

 

QUICK POWER:

In 6 sets or less work up to a maximal Clean & Jerk 1RM in 10 minutes

60% for 3 reps

75% for 2 reps

85% for 1 rep

90-95% for 1 rep

95-100% for 1 rep

100% + for 1 rep

* Try to see if you can go without any misses on this one!

 

PULL POWER:

Snatch Pulls

3 sets of 2 reps @ 90-100% 1RM

(Every 2:00)

 

POST WORKOUT:

Chinese Planks (Facing Up & Down)

2 sets for max seconds of each

 

POST ALL RESULTS TO ZENPLANNER

 

 

 

Justin VanBeek

Written by: Justin VanBeek

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