Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from knee to power position
• Mobility:
  • Accumulate 1 min in a narrow grip (i.e. clean grip) ohs
• Snatch with 2 count Pause at Mid Thigh
  • this is a difficult drill, keep the weights light to ensure good positions, no more than 80%
  • light/warm up x 3 x 2
  • moderate x 2 x 2
  • add weight x 1 x 3

• BS
  • 80% x 3 x 5

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on elbows moving into rack position and staying in place for the jerk
• Mobility:
  • Accumulate 10x 5 count thruster negatives (i.e. bar starts at the top and takes 5 seconds to reach to bottom of the squat)
• Clean with pause @ mid thigh + Jerk w/2 count pause
  • this is a difficult drill, keep the weights light to ensure good positions, no more than 80%
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Back Extn
  • 4 sets of 10
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch with pause below knee
  • light/warm up x 2 x 2
  • moderate x 2
  • add weight x 1 x 3
• Clean with pause below knee + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS
  • 80% x 2 x 6

Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from floor to knee
• Mobility:
  • Accumulate 2 mins in squat with heels touching
• Snatch Pull + Snatch from below Knee
  • light/warm up x 1+3 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• BS
  • 75% x 5 x 3

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path to knee
• Mobility:
  • Accumulate 2 mins in bottom of FS
  • work on high elbows
• Hang Clean from below knee + Jerk
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Wtd GHD Sit up
  • 4 sets of 5
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch with pause above knee
  • light/warm up x 2 x 2
  • moderate x 2
  • add weight x 1 x 3
• Clean with pause above knee + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS
  • 75% x 4 x 3

Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from knee to power position
• Mobility:
  • Accumulate 10 1 arm KB OHS each arm
• Snatch Pull + Snatch from Knee
  • light/warm up x 1+3 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• BS
  • 70% x 8 x 3

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on elbows moving into rack position and staying in place for the jerk
• Mobility:
  • Accumulate 10 Good Mornings into Shoulder Press
• Clean from knee + Jerk
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Wtd GHD Sit up
  • 4 sets of 5
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch with pause below knee
  • light/warm up x 2 x 2
  • moderate x 2
  • add weight x 1 x 3
• Clean with pause below knee + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS
  • 70% x 6 x 3

Day 1

• Register for the Meet on the Northshore
• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Warm Up
  • Power Snatch+OHS
    • 50-70% x 1+1 x 4
• Snatch
  • Work to Opener
  • if not doing the meet, 90% x 1 x 4
• Front Squat
  • Work to a heavy single
  • if not doing the meet work to 1RM

Day 2

• Register for the Meet on the Northshore
• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Warm Up
  • Power Clean + Push Press
    • 50-70% x 1+1 x 3
• C+J
  • Work up to Opener
  • if not doing the meet, 90% x 1 x 4

Day 3

• Register for the Meet on the Northshore
• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Meet Warm Up
  • Snatch and CJ up to ~80-85%
• if not doing the meet, 1RM Snatch and CJ

Day 1

• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Power Snatch + OHS
  • work to a heavy 1+1
  • -20% x 1+2
  • -15% x 1+2
  • -10% x 1+1 x 2
• FS + Jerk
  • 80-90% of CJ x 2 + 1 x 3
• DB Row
  • 8 x 3

Day 2

• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Power Clean + Jerk
  • work to a heavy set of 1+1
  • -20% x 2+1
  • -15% x 2+1
  • -10% x 1+1
• Behind the neck Snatch Grip Jerk
  • 80-90% of Snatch x 2 x 3
• SP
  • 4 x 4
  • Add each set

Day 3

• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Snatch
  • 1RM
• Clean and Jerk
  • 1RM

Day 1

• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Power Snatch
  • work to a heavy single
  • -20% x 2
  • -15% x 2
  • -10% x 1 x 2
• Snatch RDL
  • 100% x 2 x 3
• BS
  • Work to new 5RM

Day 2

• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Power Clean + Jerk
  • work to a heavy set of 1+1
  • -20% x 2+1
  • -15% x 2+1
  • -10% x 1+1
• Clean DL
  • 120% x 3 x 3
• Bent Row (add weight across sets)
  • 5x5

Day 3

• LA State Meet is in Mandeville at Redline Athletics July 29th
  • Must be a USAW member to compete
  • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
• Snatch
  • work to 3 singles @ 90% of max
• Clean and Jerk
  • work to 3 singles @ 90% of max
• Front Squat
  • Find a new 3RM

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch DL + Snatch
  • work to a heavy set of 1+1
  • -20% x 2+2
  • -15% x 2+1
  • -10% x 1+1
• Snatch DL
  • 115% x 2 x 3
• BS
  • Percentages based on 5RM from week 1
  • 95% x 2 x 4

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean DL+Clean+Jerk
  • work to a heavy set of 1+1+1
  • -20% x 2+2+1
  • -15% x 2+1+1
  • -10% x 1+1+1
• Clean Pull
  • 100% x 2 x 2
  • 110%x 1 x 3
• Bent Row (add weight across sets)
  • 5x5

Day 3

• Snatch from low blocks
  • work to heavy single
  • -10% x 1 x 3
• Clean from low blocks
  • work to heavy single
  • -10% x 1 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 95% x 2 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch pull + Snatch
  • work to a heavy set of 1+1
  • -20% x 2+2
  • -15% x 2+1
  • -10% x 1+1
• Snatch Pull
  • 100% x 2 x 3
• BS
  • Percentages based on 5RM from week 1
  • 90% x 4 x 4

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean Pull+Clean+Jerk
  • work to a heavy set of 1+1+1
  • -20% x 2+2+1
  • -15% x 2+1+1
  • -10% x 1+1+1
• RDL
  • 100% x 3 x 3
• Strict Press (add weight across sets)
  • 3 x 2
  • 2 x 1
  • 1 x 3

Day 3

• Snatch from mid blocks
  • work to heavy single
  • -10% x 1 x 3
• Clean from mid blocks
  • work to heavy single
  • -10% x 1 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 90% x 3 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Hang Snatch + OHS
  • work to a heavy set of 1+1
  • -20% x 2+2 x 2
  • -15% x 2+1
  • -10% x 1+1 x 3
• Snatch RDL
  • 95% x 5 x 3
• BS
  • Percentages based on 5RM from week 1
  • 85% x 8 x 3

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Hang Clean + Jerk
  • work to a heavy set of 1+1
  • -20% x 2+2
  • -15% x 2+1
  • -10% x 1+1 x 3
• DL
  • 115% x 2 x 4
• Strict Press (add weight across sets)
  • 3 x 2
  • 2 x 1
  • 1 x 3

Day 3

• Snatch from high blocks
  • work to heavy single
  • -10% x 1 x 5
• Clean from high blocks
  • work to heavy 1
  • -10% x 1 x 4
• Front Squat
  • Percentages based on 3RM from week 1
  • 85% x 6 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch with pause at knee
  • 65% x2 x 2
  • 75% x 1 x 1
  • 80% x 1 x 1
  • 85% x 1 x 3
• Snatch DL
  • 120% x 2 x 4
• BS
  • Percentages based on 5RM from week 1
  • 92% x 3 x 5

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean with Pause at Knee + Jerk (bar doesn’t touch ground)
  • 65% x2+2 x 2
  • 75% x 2+1 x 1
  • 80% x 1+1 x 1
  • 85% x 1+1 x 3
• Clean Pull
  • 95% x 2 x 2
  • 105%x 1 x 3
• Strict Press (add weight across sets)
  • 3 x 1
  • 2 x 2
  • 1 x 3

Day 3

• Snatch
  • work to heavy single
  • -15% x 2 x 4
• Clean + Jerk
  • work to heavy 1+1
  • -15% x 1+2 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 92% x 2 x 4