Weightlifting Week Six

—-MONDAY

High Hang Muscle Snatch + Muscle Snatch+ Snatch Grip Behind The Neck Press (3+3+5)) x 5

High Hang Jump And Shrug + High Hang Power Snatch to 4” + High Hang Snatch (1+1+1)x3x3

 (We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)

Power Snatch from 1 inch off the floor  + OHS: (2+1)  x 3 sets.

Snatch from 1 inch off floor: 3×2,3×1

In The Hole Front Squat: 3×3. 

Front Squat: 3×3

—-TUESDAY

Push Press: 5,4,3,2,1

Push Jerk: 4×2

Clean Deadlift + Power Clean From Below The Knee + Dip + Jerk: (1+1+1+1) x 5 

Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 3×3

Clean Pulls without Pause: 2×3

3 sets:

Goblet Hold Step Ups x 10 each leg

Perform 10 strict toes to bar in between sets 

—-WEDNESDAY

Snatch Push Press: 3×5

Snatch deadlift to 1 inch off floor + Snatch Deadlift To Mid Knee+ snatch (1+1+1)x 5 sets. Deadlift to one inch off the floor, place bar back down. Deadlift again to mid knee, then go back down one more time and snatch from the floor. 

Pause Back Squat + Back Squat (2+1) x 5 sets. Pause for 3 seconds in the bottom. 

In between box squat sets do deadbug holds for 30 seconds and a 45 second hand stand hold.

—-THURSDAY

Zotts Press: 3×4

Pause Snatch Balance + OHS+ Snatch Balance: 5 x (1+1+1).

Rack Jerk or Jerk Off Blocks: 3,3,2,2,1,1,1. Build to a heavy

Superset:

DB Bulgarian Split Squats: 3×10 each leg. 

Russian Twists: 3×25. Slow and Controlled.

—-FRIDAY

Snatch: Work up to a heavy single for the day

Clean and Jerk: Work up to a heavy single for the day

Front Squat: Work up to a heavy triple in five sets. 

Crossfit Bytown