Wednesday, May 23rd, 2018

Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 3. Stay light!

3 sets of:

Back Squat x 10 Medium, Light load

rest 60 sec

Supinated Grip Bent Over Row x 10.

rest 2 min

And then 3 sets of:

Back Rack Reverse Lunge into step up x 20 (10 each leg)

rest 60 sec

DB Bench Press (palms facing each other) x 20

rest 2 min

And then 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

Weighted Back Extension x 15 reps

rest 2 min

Tuesday, May 22nd, 2018

Muscle Clean + Tall Jerk+Behind The Neck Strict Press in Jerk Stance (3+3) x 3. Light

Clean Pull+ Power Clean + Clean: (1+1+1) x 3 working sets. Choose a medium weight and hit for all three sets.

Push Jerk+ Behind The Neck Jerk (1+2) x 4

2” deficit Pause Clean Deadlifts: 3×3 @100% of best clean. Pause Below the knee for 2 seconds before standing.

3 sets:

Weighted Sit ups x 25

Face Down Chinese Planks x 60- sec hold

Monday, May 21st, 2018

1. Strict Muscle Snatch+ Flat Footed Tall Snatch+ Snatch Balance W/Out a Dip+ Zotts (3+3+3+3) x 3. Light.

2. SN PP + Pause OHS: (3+1) x4. Pause for 3 seconds in the bottom.

3. Snatch Pull (jump higher than normal) + Snatch High Pull + Snatch (1+1+1) x 5. Stay at a medium-medium light load and work speed.

4. Front Squat: 3×3. Work up to a medium weight and hit for all three sets. Have explosiveness out of the bottom be your primary focus.

5. 3 sets:

L-Sit hold x 60sec (accumulate if needed)

Side Plank lifts x 12 each side.

Friday, May 18th, 2018

1. Snatch Balance + OHS: (2+1) x 3, (1+1) x 3

2. Clean and Jerk: 3×2. Medium weight. Pick the same weight for all 3 sets.

3. Snatch Deadlifts+ Shrug: (3+3)x4 @ 100% of best snatch. Use your legs on the shrug. Be as explosive as possible.

4. 3 Sets:

Weighted Superman holds (weight in hands and on feet. Lay horizontal on a bench) x 30 sec

V- ups x 20

Side Planks x 45 sec

Wednesday, May 16th, 2018

1. Snatch High Pull + Snatch+ Snatch Balance+ Snatch (1+1+1+1) x 3 working sets.

2. Tempo Back Squats: 4×5 @ 3 second descent, 3 second pause in bottom.

In between box squat sets:

Weighted Strict Pull Ups  x 5-10

3. 3 sets:

Bent over supinated grip barbell row x 10

rest 30 sec

Weighted Push Ups x 5-10

rest 30 sec

Banded Scap Pull Apart x 20

4. 3 sets of:

Sled Push x 50’ or Air Assault Sprint x 30 seconds

rest 1 min

Sled Pull or Row Sprint x 45 seconds

rest 2 min

Tuesday, May 15th, 2018

1. Muscle Clean + Tall Jerk+ Behind the Neck Strict Press in Jerk Stance: (3+3+3) x 3

In between sets:

Seated DB Z Press x 5 as heavy as possible (last week of these).

2. Clean Lift off to Mid Knee + Clean + Push Jerk+ Behind the Neck Jerk x 4 working sets. Increase in weight through the 4 sets.

3. Pause Dip+ Dip+ Jerk: (1+1+1) x 5

4. 2” Deficit Clean Deadlifts: 3×7 @ 95% of best clean

5. 3 sets:

Weighted Sit ups x 20

Weighted Plank on Box (weight hanging from hips)

Unbroken KB swings x 30. As heavy as possible

Monday, May 14th, 2018

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Snatch Drop+ Zotts Press: (3+3+3+3)x3

*Move really slow off the ground on the muscle snatch to reinforce good positions.

2. SN PP + Pause OHS+ OHS: (1+1+1) x 3 working sets. Try and get heavier than last week.

3. Snatch Lift off to mid knee + Snatch: (2+2) x 3 working sets..

4. Pause Front Squat+ 1 1/4 Front Squat+ Front Squat: (1+1+1) x 5 sets

5. 3 sets:

Weighted Back Extensions x 15

Strict Toes to bar x 10 or V-ups x 15

kb side bends x 20 each side

Wednesday, April 25th, 2018

1. Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.

2. Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps.

In between box squat sets:

Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

3. 3 sets:

Barbell Curls x 15

rest 60 sec

DB Bench Press x 10. As heavy as possible.

4. 3 sets of:

Air Assault Sprint x 10-15 cal, 90 sec rest

or

Row Sprint x 250m, 90 sec rest

or

Hill Sprint x 100m, 60 sec rest

or

Sprint x 100m, 60 sec rest

Tuesday, April 24th, 2018

1. Muscle Clean + Tall Jerks (3+3) x 3

In between sets:

Seated DB Z Press x 5 as heavy as possible.

2. 2 High Hang Clean + Clean + Jerk x 4 working sets. Pick a medium weight and hit for all 4 sets.

3. Behind the Neck Jerk: 3,3,2,2,1,1,1. Move up in weight each set.

4. 2” Deficit Clean Deadlifts: 3×5

5. 3 sets:

Weighted Sit ups x 20

Face Down Chinese Planks x 45-60 sec hold

Unbroken KB swings x 30. As heavy as possible

Monday, April 23rd, 2018

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Zotts Press: (3+3+3)x3

2. SN PP + Pause OHS: (3+3) x 4. Pause for 3 seconds in the squat. Build across the sets.

3. High Hang Snatch: 5×2. Work up to a challenging double for the day.

4. Pause Front Squat: 5×3. Pause for 2 seconds in the bottom. Warm up before you begin counting sets.

3 sets:

V- Ups x 20

Side Plank Holds x 60 sec each side

KB Side Bends x 20 each side

Friday, April 20th, 2018

1. Snatch Balance: 2×3,2×2. 2×1  Stay at a medium, medium heavy weight and work timing of hands and feet.

2. Slow Tempo Snatch: 4×3. Take 10 seconds to get the bar into the power position and then snatch from there. Stay light and work balance through your positions.

3. Rack Jerk or Jerk of Blocks: Work to a heavy single in 5 sets .

4. 2” Deficit Snatch Deadlifts: 3×3 @ 80% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 35 total

6. Perfect Push ups or Dips x 40 total