5pm Oly for Monday
Technique Focus: The Jerk
3 x 3 strict press, push press, push jerk, and split jerk with light weight
Clean and Jerk
Working up to a heavy 95% x 1 then back down to 90% x 1
Snatch
Working up to a heavy 95% x 1 then back down to 90% x 1
5pm Oly for Wednesday
Technique Focus: Posterior Chain, Shoulders and Core Activation
Technique Primer: Muscle snatch and Push Jerk with Snatch grip 3 x (3+3) with light weight
Power Snatch
70% 3 x 1
75% 3 x 1
80% 3 x 1
Split Jerk
70% 3 x 1
75% 3 x 1
80% 3 x 1
Clean
70% 5 x 1
75% 5 x 1
80% 5 x 1
Everything is on the minute for Wednesday’s workout