Month: February 2021

Front Rack Zotts Press

**Find a 3 rep for today**

Jerk Complex

3 sec. Tempo into Dip w/pause in dip into Jerk+Jerk w/puase in dip+Jerk

**In the first part I want you to concentrate on a straight dip with the slow tempo then of course the explosion from the dip. The complex obviously wont get too heavy with all the tempo and the pauses, but were working on the position from the dip and the explosion from the dip.**

DeLoad your bar to 70% of your heaviest complex and complete 10 complexes at that weight.

Load your barbell up to 70% of your Shoulder Press

5 x 3 Shoulder Press into 10 Push Presses

Back Squat

10@50%, 10@55%, 10@60%

**This is more for the pump and just to get some squatting in. Quality Squats here.**

Build To a Heavy 3 Position Halting Clean Complex

1”+Low Hang+Hang

**Same concept as the Snatch complex on Monday.**

DeLoad your bar to 70% of Heaviest Complex and complete 10 complexes at that weight

Muscle Clean

5×3@70%

For this next part we are going to build to a 3 rep and work on our speed through the middle. We are going to Dead Lift the bar up and Lower down to the Hang Position. Once at the Hang Position we are just going to stand as fast as we can, we will do this for 3 reps.

We are just working on speed through the middle on this and working on making contact with that ”launch pad.”

Bench Press

5×5@60%

Zotts Press

**Build to a 3 rep for the day**

Build to a heavy Complex

3 Position Halting Snatch

Snatch from 1”+Snatch From Low Hang+Snatch From Hang

****Give a solid 1-2 second pause at each position****

**Each one of these snatches are coming from the ground, so snatch drop the bar, reset and snatch. We work building tension from the top down, but I want you to feel the tension from the bottom up. Key here is to maintain your position throughout the lift.**

DeLoad your bar to 70% of your heaviest complex from today and perform 10 complexes at that weight

Muscle Snatch

5×3@70%

3 rep Snatch Grip Dead Lift

**Build to a moderate set of 3. Move at a smooth and controlled tempo on the way up and on the way down. I am not giving any time constraints on the tempo, I just want you to move at your own speed, and at a speed where you are able to control that barbell while hitting all 3 positions (Low Hang, Hang, High Hang). So nice and controlled up and nice and controlled down while hitting all your positions. You can reset yourself after each rep.**

Scap Angels

3×10

D-Ball or Sand Bag Static Hold

**Accumulate 5 minutes of a static hold**

RDL

**Build to a 5 rep and record it**

Strict Pull Ups

3×10

**If you cannot do a strict pull up, band up and do your sets unbroken**

40 alt. Dball or Sand Bag over the shoulder