Weightlifting Week Nine
High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3
Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down)
Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch
In The hole Front Squat: 5×3. In between sets, perform DB Step Ups x 5 each leg.
Push Press: 3×3. In between sets, perform 10 DB Z press.
Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets.
Clean Deadlift: 3×3. In between sets, perform 10 goblet squats.
Ab mat Sit ups x 100 total. Split up as needed.
Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press.
Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets.
Box squats: 3×5,10, 8
In between box squat perform Barbell Single Leg Deadlifts x 5 each leg.
Russian Twists x 100 total. split up how you want.
Zotts Press: 3×5
Snatch Balance: 2×3, 2×2, 3×1
Push Jerk + Behind the neck Jerk+ Jerk (1+1+1) x 3
Push Jerk + Jerk: (1+1) x 3.
Sumo Deadlift with no shoes x 10
Strict Toes to Bar x 10
Push Ups x 10
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 single for the day.