3.5 - 3.11

Max Out Week:

*Tuesday and Thursday’s working weight should be light to focus technique to prepare for Saturday.

Tuesday Date 3/6/18:

Warm Up:

2x-

:20/side kb on knee ankle stretch

10 sec rest after each knee

:20 wall squat

10 second rest before transition back to kb

3x

10 Good mornings into squat (try to push upper body and chest between legs)

10 Snatch grip behind the neck presses

10 Pass through lunges

Review Snatch  

Snatch - 3 x 2

Snatch Pull – 5 x 3

 

Thursday Date 3/8/18

Warm Up:  

2x

15 Banded Deadlifts

10 Spiderman

15 Banded Good Mornings

10 Elbow Rotations

Review Clean and Jerk

Clean & Jerk – 3 x 2

Clean Pull – 5 x 3

 

Saturday Date 3/10/18

Warm Up:  

2x

15 Good Morning Squats

15 Wall Squats

Hip Circle Side Step

15 Pass through

15 Pull Aparts

Hip Circle Side Step

Review Snatch

Snatch – Max

Review Clean and Jerk

Clean & Jerk – Max

Post lifting accessory -