Unravel Fitness
Health & Wellness
A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max B. Snatch Pull – 100% (of snatch) x 3 x 4 C. Back Squat – 70% x 5, 75% x 5, 80% x 5, 5 Rep Max D. Push Press – 70% x 5, 75% x 5, 5 Rep Max
A. Snatch – 60% x 2, 70% x 2, 80% x 2, heavy single B. Clean & Jerk – 60% x 2+1, 70%x2+1, 80% x 2+1, heavy single C. Back Squat – 80% x 3 x 5 D. Single Leg Deadlift – 3×5
A. Power Snatch – 75% x 3 x 5 B. Snatch High-Pull – 75% (of snatch) x 3 x 5 C. Snatch Push Press + Overhead Squat – 75% (of snatch or over head squat) x 5+1 x 5
A. 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets B. Clean Pull – 95% (of clean) x 3 x 2, 100% x 3 C. Front Squat – 75% x 3 x 5
A. Power Clean – 75% x 3 x 5 B. Power Jerk – 65% (of split jerk) x 3 x 5 C. Overhead Squat – 75% x 3 x 5
A. Power Clean – 75% x 3 x 5 B. Power Jerk – 65% (of split jerk) x 3 x 5 C. Overhead Squat – 75% x 3 x 5
A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets B. Snatch Pull – 95% (of snatch) x 3 x 2 100% x 3 x 2 C. Back Squat – 75% x 5 x 5 D. Push Press – 75% x 5 x 5
A. Snatch – 60% x 2 70%x2 80%x2 heavy single B. Clean & Jerk – 60% x 2+1 70% x 2+1 80% x 2+1 heavy single C. Back Squat – 75% x 3 x 5 D. Single Leg Deadlift – 3×5
A. Power Clean – 70% x 3 x 5 Power Jerk – 60% (of split jerk) x 3 x 5 Overhead Squat – 70% x 3 x 5
A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets B. Snatch Pull – 90% (of sn) x 3 x 2, 95% x 3 x 2 Back Squat – 70% x 5 x 5 Push Press – 70% x 5 x 5 Notes: Working on skill and positioning