MODERATE-HEAVY WEEK 6/12

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH PULL + DIP SNATCH + SNATCH from ABOVE KNEE *use straps
2×2× 1+1+2@barbell, 1+1+2@up to 68-73%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from ABOVE KNEE +
BLOCK POWER CLEAN from ABOVE KNEE +
BLOCK CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 66-71%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5 seconds pause in the bottom, slowly down and explosive up!
3@barbell, 3@50%, bs-%, rest btw sets 2min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+@75%, 2-3 reps left, rest btw sets 2-3min

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SNATCH LIFT OFF + SNATCH PULL + TRAP SHRUGS *trap - sn-grip
3× 3+1+3@75-80%, sn-%, rest btw sets 2min

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video: DIP SNATCH

video: PAUSE BACK SQUAT

video: SNATCH LIFT OFF

video: TRAP SHRUGS