REST DAY MOVILIDAD 6 Minutos de movilidad de los flexores de la cadera 6 Minutos de movilidad de hombro 6 Minutos de movilidad del squat, aductores etc 6 Minutos de [...]

Weightlifting Technique Primer: Press in Clean (ascending weights) - 5, 4, 3 Split jerk from rack 3-RM. Bajar un 15% del peso encontrado anteriormente, y hacer 3 series mas de 5 [...]

Weightlifting Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1) Clean High-Pull + Hang Clean (below knee) + Clean [...]

Weightlifting Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1) Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% [...]

Weightlifting Snatch 2x3x75% 3x2x80% 3x1x85% Clean and jerk 2x3x75% 3x2x80% 3x1x85% Power clean + Jerk+ Ohs grip jerk 80%x(1+1)x6   EMOTM 16 minutes Even minute: 6 chest to bar/4 thruster [...]

RECOVERY DAY MOVILIDAD 6 Minutos de movilidad de los flexores de la cadera 6 Minutos de movilidad de hombro 6 Minutos de movilidad del squat, aductores etc 6 Minutos de [...]

Weiglifting Split Jerk from rack work up to aheavy single then 6x3x80% Push press: 70%x5, 75%x5x3 Thruster: find the 5-RM   Emom 7 minutes 5 cluster 4 muscle up   15.2 Open [...]

Weightlifting OHS work up to a heavy single then 3x6x70% Snatch Deadlift + High-Hang Snatch + Snatch balance + Snatch - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3 Front squat: [...]

Weightlifting  1-RM Dead stop front squat from blocks Build to today’s 1-RM complex: high pull+ high hang squat clean + hang squat clean + 3 Jerk Jerk Recovery 4x3x70% 3x3x80% [...]

REST DAY MOVILIDAD 6 Minutos de movilidad de los flexores de la cadera 6 Minutos de movilidad de hombro 6 Minutos de movilidad del squat, aductores etc 6 Minutos de [...]