#clean pulls

Power clean + power jerk (2+2): 1x35kg, 1x45kg, 1x48kg

Power clean w/pause at hip + power jerk (2+2): 1x48kg, 3x52kg

Clean pull w/3s pause at shrug + on toes: 1x3 52kg, 1x3 59kg, 1x2 67kg, 1x2 74kg

Week 1 / Day 4

3 Position C&J complex (ground, below knees, above knees)

4 sets:

1 complex @ 52.5 kg

1 complex @ 57.5

1 complex @ 60

These were awesome - the cleans felt moderately easy and even the jerk was good. Focus was on hip extension, squeezing the glutes in the power position then pulling myself under the bar.

Clean pulls

3 x 77.5 kg

3 x 77.5

3 x 82.5

3 x 82.5

No issues. Just like the snatch pulls - tried not to extend too early. Power through the legs.

Front squats

3 x 67.5 kg

3 x 67.5

3 x 67.5

3 x 67.5

3 x 67.5

Felt good! Reps were fast out of the hole.

Good mornings 

3 x 40 kg

3 x 40

3 x 40

3 x 40

3 x 40

power cleans

3 @ 55lb

3 @ 55lb

3 @ 65lb

3 @ 75lb

3 @ 75lb

3 @ 80lb

3 @ 85lb

3 @ 90lb

21 front squats @ 65lb

21 pull ups

15 front squats @ 65lb

15 pull ups

9 front squats @ 65lb

9 pull ups

back squats

2 @ 55lb

2 @ 65lb

2 @ 85lb

2 @ 95lb

2 @ 105lb

1 @ 115lb

1 @ 125lb

1 @ 130lb

1 @ 135lb

1 @ 140lb

1 @ 145lb

clean pulls

1 @ 90lb

1 @ 95lb

1 @ 105lb

1 @ 105lb

1 @ 115lb

1 @ 120lb

1 @ 125lb

TEAM WOD & OLY

Starting next week Sunday morning Olympic Lifting will transition into a 90 minute ‘advanced’ Olympic Lifting Class (9:30AM start). This means that MORE time will be spent on the barbell and less time on technique. The “Advanced” simply means that you must know your 1RM in all major lifts (Clean (Power and Squat), Jerk, Snatch (Power and Squat), Back Squat, Front Squat) as coach Taryn’s class…