Advanced Week 7, Day 5
A. Snatch - Work up to 90% x 1
B. Clean & Jerk - Work up to 90% x 1
C. Back Squat - 80% x 2 x 3
Read MoreAdvanced Week 7, Day 4
A. Power Snatch - 70% x 1 x 3
B. Power Clean + Split Jerk - 70% x 1 x 3
C. Goodmorning - 3 x 5
Advanced Week 7, Day 3
A. Clean + Jerk - 85% x 2+1 x 2
B. Clean Pull - 105% x 3 x 3
C. Clean Deadlift - Max Triple (hold perfect barpath and torso angle)
D. Front Squat - 90% x 1
Advanced Week 7, Day 2
A. Power Snatch - 75% x 1 x 4
B. Power Clean + Power Jerk - 75% x 1 x 4
C. Split Jerk - 85% x 1 x 2
Read MoreAdvanced Week 7, Day 1
A. Snatch - 90% x 1 x 2, 85% x 1 x 2
B. Clean & Jerk - 90% x 1 x 1, 85% x 1 x 2
C. Snatch Pull - 105% x 3 x 4
D. Back Squat - 90% x 1 x 3, 80% x 3 x 2
Advanced Week 6, Day 4
A. Power Snatch - 80% x 1 x 4
B. Power Clean - 80% x 1 x 4
C. Jerk - 5 x 2 @ heavy weight, hold last rep for 5 seconds in catch
Advanced Week 6, Day 3
A. Clean - Build to a heavy double
B. Clean Pull - 110% x 2 x 4
C. Front Squat - 85% x 2 x 4
Read MoreAdvanced Week 6, Day 2
A. Clean + Jerk - 85% x 1 x 4
B. Clean Pull - 100% x 3 x 5
C. Split Jerk - 85% x 2 x 3
Advanced Week 6, Day 1
A. Snatch - 80% x 2 x 5
B. Snatch Pull - 105% x 3 x 5
C. Back Squat - 80% x 2 x 6
Advanced Week 5, Day 5
Snatch - Heavy Single
Clean & Jerk - Heavy Single
Back Squat - 90% x 2 x 3
Read MoreAdvanced Week 5, Day 4
A. Power Snatch - 80% x 1 x 6
B. Power Clean - 80% x 1 x 5
C. Behind Neck Power Jerk - 5 x 3 @ medium weight, hold last rep for 5 seconds in catch
Advanced Week 5, Day 3
A. Snatch Balance - Max
B. Push Press - 80% x 3 x 5
C. Front Squat - 80% x 2 x 5
Advanced Week 5, Day 2
Warmup
A1. Tall Clean - 3 x 5
A2. Behind Neck Jerk - 3 x 5
Workout
B. Clean + Jerk - 75% x 2+1 x 5
C. Clean Pull - 95% x 3 x 4
D. Split Jerk - 85% x 1 x 3
Advanced Week 5, Day 1
Warmup
A1. Snatch Balance - 5 x 2 Build in weight each set
A2. Muscle Snatch - 5 x 3 Build in weight each set
Workout
B. Below Knee Snatch + Snatch - 77% x 1+2 x 5
C. Snatch Pull - 100% x 3 x 4
D. Back Squat - 85% x 4 x 5
Advanced Week 4, Day 5
A. Snatch - Heavy Single
B. Clean & Jerk - Heavy Single
C. Back Squat - 80% x 5 x 5
Read MoreAdvanced Week 4, Day 4
A. Power Snatch - 75% x 1 x 2, Then continue to a max
B. Power Clean - 75% x 1 x 2, Then continue to a m
C1. Front Squat - 80% x 2 x 5
C2. Weighted GHD Hip Extenion - 5 x 6
Advanced Week 4, Day 3
A. Snatch Balance - 5 x 2 @ heavier than last week. 5 second pause at bottom on last rep
B. Pause Clean Deadlift + Clean Pull - 5 x 3+2 - Pause above knee, hold for 2 seconds
C1. Weighted Pull-ups - 6 x 3
C2. Weighted GHD Sit-up - 6 x 5
Advanced Week 4, Day 2
Warmup (empty barbell or very light)
A1. Tall Clean - 3 x 5
A2. Behind Neck Push Press - 3 x 5
A3. Power Jerk - 3 x 5
- Try to increase weight slightly for these.
Workout
B. Below Knee Clean + Jerk - 75% x 2+1 x 5
C. Clean Pull - 90% x 3 x 5
D. Split Jerk - 75% x 2 x 5
Advanced Week 4, Day 1
Warmup (empty barbell or very light)
A1. Snatch Balance - 5 x 3 Build in weight each set
A2. Power Snatch - 5 x 1 Build in weight each set
Workout
B. Below Knee Snatch + OHS - 75% x 2+1 x 5
C. Snatch Pull - 95% x 3 x 5
D. Back Squat - 80% x 2 x 6