M2 – Weightlifting – Week 3

Technical Work
Hang Below the Knee Clean High Pull w/ heels down 3/35% 3/45% 3/50% 3/55% 3/60%
Block Below the Knee Clean w/ 3sec pause in the hole 3/35% 3/45% 3/50% 3/55% 3/60%
Block High Hang Power Clean w/ 3sec pause in the catch 3/35% 3/45% 3/50% 3/55% 3/60%
Speed, Speed, Speed!!!

Muscle Snatch /Straps 3×2/75% of Sn
Power Snatch w/ 4 sec Pull 3×2/85% of PS
Power Clean + Push Press 3×(2×1+1)/85% of PP

M2 – Weightlifting – Week 3

Technical Work
Hang Below the Knee Snatch High Pull w/ heels down 3/35% 3/45% 3/50% 3/55% 3/60%
Block High Hang Power Snatch w/ 3sec pause in the catch 3/35% 3/45% 3/50% 3/55% 3/60%
Block Below the Knee Snatch w/ 3sec pause in the hole 3/35% 3/45% 3/50% 3/55% 3/60%
Speed, Speed, Speed!!!

Deficit Snatch Low Pull 3×3/110% of Sn
Front Squat 3×3/110% of CJ
Snatch 3×2/85%
Power Clean + Jerk 3×2/85% of PC

M2 – Weightlifting – Week 2

In 15min: Technical Work
Hang Below the Knee Snatch High Pull 3/35% 3/45% 3/50% 3/55%
Block Below the Knee Snatch 3/35% 3/45% 3/50% 3/55%
Block High Hang Power Snatch 3/35% 3/45% 3/50% 3/55%
Speed, Speed, Speed!!!

In 30-40min: Olympic Lifts
Snatch -MTR- 2×3- 2×2 – 2×1 -1-1-1-1-*1-*1
Clean & Jerk -MTR- 2×2 – 2×1 -1-1-1-1-*1-*1
Snatch Balance with 1 sec hold in OHS + OHS -RFH- 5×1+2/
*Snatch Low Pull -RFH- 3-2-1-1-1-*1-*1

In 15min:
Chain Bench Press (2 Big Chains each side) -RFH- 3-5×10
**10 rep 2 chain bench press max.**