1. front squat - 5x3 @ 80%
- last set give it hell, but don't kill yourself, you shouldn't fail a rep, keep form tight and speed fast
2. clean deadlift - 3x3 @ 110% of clean
- if technique is your limiting factor, use at least 120% of clean
3. snatch push press - 3x5
- when using a snatch grip for your overhead work, it will always be from behind neck
4a. 2 KB alternating racked step ups (or reverse lunges) - x5/5, x4/4, x3/3
4b. 2 KB clean & jerk - x10, x8, x6
- no rest between exercises
- rest as necessary between sets (you'll need it)
- avoid the temptation to push off bottom foot, drive only with top foot of box
- if you only have 1 kb, just perform the same amount of reps in each arm (less power, more endurance)
- do not rush your sets, embrace the position and breath, find a good cadence and don't forget to breath, did I mention breath?
5a. back lever hold - 5-6x10 seconds
5b. pullups - 5-6x5
- last set give it hell, but don't kill yourself, you shouldn't fail a rep, keep form tight and speed fast
2. clean deadlift - 3x3 @ 110% of clean
- if technique is your limiting factor, use at least 120% of clean
3. snatch push press - 3x5
- when using a snatch grip for your overhead work, it will always be from behind neck
4a. 2 KB alternating racked step ups (or reverse lunges) - x5/5, x4/4, x3/3
4b. 2 KB clean & jerk - x10, x8, x6
- no rest between exercises
- rest as necessary between sets (you'll need it)
- avoid the temptation to push off bottom foot, drive only with top foot of box
- if you only have 1 kb, just perform the same amount of reps in each arm (less power, more endurance)
- do not rush your sets, embrace the position and breath, find a good cadence and don't forget to breath, did I mention breath?
5a. back lever hold - 5-6x10 seconds
5b. pullups - 5-6x5