Daily Workout

Weight Lifting Club

Thursday, July 7th, 2016

Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)

  • Power Clean – 75%x3x5
  • Overhead Squat – 75%x2x5
  • Snatch Push Press – 70%x5x5 (% of snatch)
  • Clean Pull – 90%x3x5

-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Seated Plate Twist – 3×15/side

Wednesday, July 6th, 2016

Technique Primer: Tall Clean – 3 x 3 (light)

  • Clean + Jerk Dip – 75% x (3+1) x 5
  • Power Jerk – 75%x3x5
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3x3

-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4×10
-Crunch – 3 x max

Tuesday, July 5th, 2016

technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)

  • Power Snatch – 70%x3x5
  • Push Press – 70%x5x5
  • Snatch Pull – 90%x3x5

-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Standing Plate Twist – 3×15/side

Monday, July 4th, 2016

*Shifting gears for next 5 weeks here

Technique Primer: Tall Snatch – 3 x 3 (light)

  • Snatch – 75%x3x5
  • Jerk – 75%x3x5
  • Back Squat – 75%x3x5
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3x3

-Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum)
-Reverse Crunch – 3 x max

Week 1 of 5

Friday, July 1st, 2016

Rest Day

Thursday, June 30th, 2016

Power Snatch – HS
Power Clean + Power Jerk – 1+1RM
Clean Pull – 3×2 (start with 95% of Wednesday’s HS and work up each set)
Front Squat – HS
Pause Front Squat – 3×2

Wednesday, June 29th, 2016

Front Squat + Jerk Dip Squat – 1+2RM
Clean – HS; 80%x3, 85%x2, 90%x1 (% of HS)
Snatch – HS
Back Squat – HS
Pause Back Squat – 3×2

Tuesday, June 28th, 2016

Jerk – HS; 80%x3, 85%x2, 90%x1 (% of HS)
Power Snatch – HS
Snatch Pull – 3×2 (start with 95% of Monday’s HS and work up each set)
Front Squat – HS; 3×2

Monday, June 27th, 2016

Front Squat – HS
Snatch – HS: 80%x3, 85%x2, 90%x1 (% of HS)
Clean & Jerk – HS
Back Squat – HS, 3×4

Saturday, June 25th, 2016

Rest Day