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   The PWA Champs are two weeks out and that means it’s time for a two week taper to prepare to crush the meet!  Weightlifting  Snatch Work up to Snatch Opener Clean and [...]

3 weeks before the PWA champs in Reno! Here’s the first week to prepare for it! Tuesday Weightlifting Snatch -Heavy set for the day Clean and Jerk -Heavy set for the day Strength Back [...]

Weightlifting 2 Pos Snatch (floor, hang) 5x (1+1) @65% 2 Pos Clean (floor, hang) 5x (1+1) @65% Strength OHS -5×1 @65% Accessories Barbell Roll Outs -3×7 Box Jumps -3×5

Weightlifting Front Squat + Jerk -5x(1+1) @65% Muscle Snatch -3×3 @65% Strength Jerk Dip Squat -3×3 @75% of Jerk Front Squat -3×2 @70% Accessories 1a) V-Ups -3×8 1b) Weighted back ext -3×5

Weightlifting Clean + Front Squat -5x(1+1) @65% Strength Clean Pull -3×3 @75% Push Press -3×2 @65% Accessories Pull-Ups -3×5 Handstand Holds -3× :25

Weightlifting Snatch + Snatch Bal -5x(1+1) @65% Strength Snatch Pull -3×3 @75% Back Squat -3×2 @70% Accessories Strict Toes to Bar -3×7 Kettlebell Swings -3×8

Weightlifting 2 Pos Snatch (floor, hang) 5x (1+1) @86% 2 Pos Clean (floor, hang) 5x (1+1) @86% Strength OHS -5×1 @89% Accessories Barbell Roll Outs -3×10 Box Jumps -3×10

Weightlifting Front Squat + Jerk -5x(1+1) @89% Muscle Snatch -Max Strength Jerk Dip Squat -4×3 @116% of Jerk Front Squat -5×1 @91% Accessories 1a) V-Ups -3×25 1b) Weighted back ext -3×10

Weightlifting Clean + Front Squat -5x(1+1) @90% Strength Clean Pull -3×3 @108% Clean Deadlift -3×3 @114% Push Press -4×2 @88% Accessories Pull-Ups -3×10 Handstand Holds -3×1:00

Weightlifting Snatch + Snatch Bal -5x(1+1) @87% Strength Snatch Pull -3×3 @107% Snatch Deadlift -3×3 @114% Back Squat -5×1 @93% Accessories Strict Toes to Bar -3×15 Kettlebell Swings -3×25