Monday, August 19th, 2019


Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1

Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1

Front Squat – 70% x 3, 75% x 3, 80% x 3 x 2

1-Arm KB Bottom-up walking lunge - 3 x 20 steps/arm

A1. Weighted Plank - 3 x 20-30 sec

A2. Weighted Side Plank - 3 x 20-30 sec

 

Increase BOLD weights if you feel good

wednesday, August 14th, 2019

Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1, 70% x 3+1 x 3

Heaving Snatch Balance – 70% x 3, 75% x 3 x 3

Snatch Push Press (% of snatch) – 70% x 5, 75% x 5 x 3

Jerk Recovery (3 sec hold in split after separation before standing) – 2RM

A1. Press in Clean - 3 x 10

A2. Hanging Leg Raise - 3 x max

Wednesday, August 7th, 2019

Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1

Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1

Front Squat – 70% x 3, 75% x 3 x 3

1-Arm KB Bottom-up walking lunge - 3 x 20 steps/arm

A1. Weighted Plank - 3 x 20-30 sec
A2. Weighted Side Plank - 3 x 20-30 sec

*Increase BOLD weights if you feel good.

Friday, August 2nd, 2019

Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1 x 5

Heaving Snatch Balance – 70% x 3 x 5

Snatch Push Press (% of snatch) – 70% x 5 x 5

Jerk Recovery (3 sec hold in split after separation before standing) – 2RM

A1. Press in Clean - 3 x 10
A2. Hanging Leg Raise - 3 x max

Monday, July 29th, 2019


Tall Power Jerk - mod wt by feel – 5 x 3

A1. Press in Snatch - 3 x 10
A2. Deadbugs - 3 x 20

Ultimate Punch – Week 1 of 8

This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.

Friday, July 19th, 2019

Push Press: 4,3,2,1,1,10,10

Push Jerk: Work up to a heavy single in 5 sets.

Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5

Clean Pull with 5 second eccentric motion after every rep: 4×3

3 sets:

Goblet Hold Russian Step Ups x 10 each leg

Perform 10 strict toes to bar and 30 second plank in between sets

Monday, July 15th, 2019

Muscle Snatch: 3,3,2,2,1,1

In between sets, perform DB Z Press x 10 reps for three sets.

Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!

Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4

Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo.

Front Squat: 3×3

Monday, July 8th, 2019

Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press.

Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets.

Box squats: 3×5,10, 8

In between box squat perform Barbell Single Leg Deadlifts x 5 each leg.

Russian Twists x 100 total. split up how you want

Friday, July 5th, 2019

Push Press: 3×3. In between sets, perform 10 DB Z press.

Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets.

Clean Deadlift: 3×3. In between sets, perform 10 goblet squats.

Ab mat Sit ups x 100 total. Split up as needed