Weightlifting Week of 1.18.16

jonathanthomWeightlifting Program

Monday Warm Up Kneeling Hip Rotations x 5 each leg/each direction Kettlebell Floor Press to Arm Bar x 5RL Cossack x 5RL x 2 sets + Empty Bar Drills: Muscle Snatch Muscle Clean WOD A. Snatch – 75% x 1 x 4 B. Clean & Jerk – 75% x 1 x 4 C. Back Squat – 50% of heavy 3 … Read More

Weightlifting Week of 1.11.16

jonathanthomWeightlifting Program

Monday Warm Up Kneeling Hip Rotations x 5 each leg/each direction Kettlebell Floor Press to Arm Bar x 5RL Cossack x 5RL x 2 sets + Empty Bar Drills: Muscle Snatch Muscle Clean WOD A. Snatch – 70% x 1 x 5 B. Clean & Jerk – 70% x 1 x 5 C. Back Squat – build to a heavy … Read More

Weightlifting Week of 1.4.16

jonathanthomWeightlifting Program

Monday Warm Up Russian Step-up x 5RL Single Leg KB RDL x 5RL Single Arm KB Press x 5RL x 2 sets + Empty bar work: Include High Pause Snatch & High Pause Clean WOD A. Snatch – build to a max B. Clean & Jerk – build to a max Recovery Supine Internal Rotation Stretch x 2 min Wednesday … Read More

Weightlifting Week of 11.28.15

jonathanthomWeightlifting Program

Monday Warm Up Russian Step-up x 5RL Single Leg KB RDL x 5RL Single Arm KB Press x 5RL x 2 sets + Empty bar work: Include High Pause Snatch & High Pause Clean WOD A. Snatch – 85% x 1, 90% x 1, 87.5% x 1, 92.5% x 1, 90% x 1, 95% x 1 B. Clean & Jerk … Read More