Strength & Power

1a. Muscle Snatch 90 lb x 2 x 3

1b. muscle-ups 3 x 3

2a. 2 position snatch 120 lb x 5 sets

2b. german hang 10-12 seconds x 5 sets

3a. 2 position clean 145 lb x 5 sets

3b. tuck planche (5 seconds on/20 seconds off) x 2 x 5 sets

4a. push jerk + jerk 175 lb x 5 sets

4b. front lever tuck 10-15 seconds x 5 sets

Snatch +

Snatch 1 x 6

105lbs - 150 - 170 - 175(x) - 175(x) - 155(x)

Deadlifts 5 x 3

190 - 220 - 250(8)

5 Rounds

Front Lever Holds

Planche tuck Holds

Clean&Jerk +

Clean and Jerk 1 x 7 (in pounds)

120-160-195-200-205 PR! - 185 -185

Overhead Squats

120(1) - 135(1) - 150(8)

a. Front Lever Practice 10s x 5

b. Planche Push-ups 5 x 5

Clean & Jerk + Gymnastics

Mark Cameron, 501 pounds

I. Clean & Jerk 2 x 6

72.5kg 2x2 - 77.5kg 2x2 - 82.75kg 2x2

II. Overhead Squats 3 x 3

50kg (3) - 60kg (3) - 65kg (7)

III. 5 Rounds of:

5 Ice cream makers

5 planche push-ups

Oly. Lifting Day

I. Low-hang Power Clean and Push Jerk 3 x 5

133 x 5 sets

II. Overhead Squats

105lbs(5) - 120lbs(5) - 135(7)

III.

Planche Holds 10s x 3 rounds

Bar Front Lever Holds 10s x 3 rounds

Clean & Jerk

Snatch

40kg(3)- 50kg(2) - 60kg 1 x 3 sets

Deadlifts

90kg(3) - 105kg(3) - 115kg(3)

Front Lever/Planche Practice for 15 minutes

Oly Lifting Day

Warm-up: Barbell Complex 20kg - 30kg - 40kg

Clean Grip Snatch Pull x 3

Behind the neck thruster x 3

Goodmornings x 3

Bent Rows x 3

-Clean & Jerk 1 x 5 sets

70kg - 75kg x 4 sets

+ 1 set of 100kg rack support dips as in the jerk x 5 reps

-Weighted Ring Chin-ups: BW(5) - 25(3) - 50(5)

-Planche Holds/Planche Push-up training

Strength Day

I. Pull-ups 5 x 3 sets

bodyweight - 30 pounds - 60 pounds (5)

II. Power Clean and Split Jerk 1 x 7 sets

70kg - 80kg - 80kg - 85kg x 4 sets

III. Tuck Planche Holds on the floor. 5-10 second holds x 6 sets