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