StrongFit Advanced Foundations Sep 11 - 14

Mon Sep 11

High Pull + Power Snatch
2 (1 + 1) @ 50 - 55 - 60%

High Pull + Snatch
2 (1 + 1) @ 60 - 65 - 70%

Snatch Doubles @ 70 - 75 - 80%

Snatch
2 x 1 @ 85 - 88 - 91 - 94%

Tue Sep 12

Clean Pull to bb + Clean + Push Jerk + Jerk
2(1 + 1 + 1 + 2) @ 60 - 65 - 70 - 75

Clean Grip RDLs
4 x 3 @ 105% CJ
Tempo: 31X1
Focus on balance and mid back activation

Wed Sep 13

Hang Power Snatch
2 x 2 @ 50 - 55 - 60%

Hang Snatch
1 x 2 @ 60 - 65 - 70 -75
1 x 1 @ 80 - 85

AMRAMP Unbroken Hang Snatches @ ~88% (must make 2 minimum)
 

Thu Sep 14

On rig: Scap Pulls + Kip through hold w/ feet behind

W/Barbell: Hold in strict press position, sqeeze bar back and stretch chest

Power Clean + Clean + Jerk
1 + 1 + 1 @ 60 - 65 -70 - 75 - 80 - 80

Clean & Jerk
85 - 90