WEDNESDAY, OCTOBER 16TH, 2019

Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, HS

Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, HS

Front Squat – 70% x 3, 75% x 2, 80% x 2, 85% x 2, 90% x 1, 90% x 1, 90% x 1

Turkish Get-up - 2 x 5/side

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

*IncreaseBOLDweights if you feel good.

FRIDAY, OCTOBER 11TH, 2019

Tall Snatch - mod wt by feel – 5 x 3

Snatch – 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 1, 90% x 1, 90% x 1

Snatch Pull – 95% x 3, 100% x 3, 105% x 2, 110% x 2

Back Squat – 70% x 5, 75% x 3, 80% x 3, 85% x 3, 90% x 3

A1. Pull-up - 3 x max
A2. Weighted Plank - 3 x 20-30 sec

*IncreaseBOLDweights if you feel good.

WEDNESDAY, OCTOBER 9TH, 2019

Tall Jerk - mod wt by feel – 5 x 3

Jerk (3 sec hold in split) – 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 1, 90% x 1, 90% x1

Power Clean + Push Press (5 sec hold last rep / % of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+1, 85% x 1+1, 90% x 1+1, 90% x 1+1, 90% x 1+1

A1. Press in Snatch - 3 x 8
A2. Deadbugs - 3 x 20

*IncreaseBOLDweights if you feel good.

Ultimate Punch – Week 7 of 8

MONDAY, OCTOBER 7TH, 2019

Snatch + Snatch Balance (% of RM) - RM1+1, 90% x 1+1

Clean + Jerk (% of RM) - RM1+2, 90% x 1+2

Front Squat – 70% x 3, 75% x 2, 80% x 2, 85% x 2, 85% x 2

Turkish Get-up - 3 x 5/side

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

*IncreaseBOLDweights if you feel good.

WEDNESDAY, OCTOBER 2ND, 2019

Power Snatch + Drop Snatch (3 sec hold in bottom) – 70% x 2+1, 75% x 2+1, 75% x 2+1, 75% x 2+1

Snatch Balance – 70% x 3, 75% x 2, 80% x 2, 85% x 2, 85% x 2

Snatch Push Press (% of snatch) – 70% x 5, 75% x 3, 80% x 3, 85% x 3, 85% x 3

Jerk Recovery – 1RM

A1. Press in Clean - 3 x 8
A2. Hanging Leg Raise - 3 x max

*IncreaseBOLDweights if you feel good.

monday, spetember 30th, 2019

Tall Snatch - mod wt by feel – 5 x 3

Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 2+1, 75% x 2+1, 80% x 2+1, 85% x 2+1, 85% x 2+1

Snatch Pull – 95% x 3, 100% x 2, 105% x 2 x 2

Back Squat – 70% x 5, 75% x 3, 80% x 3, 85% x 3 x 2

A1. Pull-up - 3 x max
A2. Weighted Plank - 3 x 20-30 sec

*IncreaseBOLDweights if you feel good.

friday, september 27th, 2019

Tall Jerk - mod wt by feel – 5 x 3

Jerk (3 sec hold in split) – 70% x 2, 75% x 2, 80% x 2, 85% x 2, 85% x 2

Power Clean + Push Press (5 sec hold last rep / % of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+3, 85% x 1+3, 85% x 1+3

Hanging Banded Snatch-Grip Overhead Carry + Overhead Squat - 3(4 steps + 2 OHS) x 3 sets

A1. Press in Snatch - 3 x 8
A2. Deadbugs - 3 x 20

*IncreaseBOLDweights if you feel good.

Ultimate Punch – Week 6 of 8

wednesday, september 25th, 2019

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

Clean + Jerk – 70% x 1+2, 75% x 1+2, 80% x 1+2, 80% x 1+2, 80% x 1+2

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

Turkish Get-up - 3 x 5/side

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

IncreaseBOLDweights if you feel good.