Wednesday, July 18th, 2018

1. Power Snatch: 3,3,2,2,1,1,1. Move up in weight each set and hit a challenging weight.

2. Power Clean + Power Jerk+ Jerk: (1+1+1) x 5 working sets.

3. Back Squat: 5,3,1,5,3,1,10,10

4. 3 sets:

DB Z Press x 10

DB Hammer Curls x 10

Push ups on rings x 10

Bent Over Barbell  Rows x 10

5. 3 sets:

Russian Twists x 30

KB Side Bends x 20 each side

Flutter Kicks x 50

Tuesday, July 17th, 2018

1. Strict Press in Split Position: 5×3. Work to a challenging set of three. keep the weight on your hips and try not to extend the legs too much when you’re pressing.

2. Jerk+ Behind the Neck Jerk: (1+2) x 2, (1+1)x 4. Work up in weight each set.

3. Clean Pull+  Clean + Pause Jerk (1+1+1) x 5 sets.  Work up in weight each set. On the clean pull, really emphasize jumping hard, even if that means you leave the ground more than you think you should. A Pause jerk is pausing in the split position for 3 seconds.

4. Clean Deadlift at 2” deficit + Shrugs (3+3)x 4. Try and go a little heavier than last week.

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.

Monday, July 16th, 2018

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3

2. Pause Snatch Balance: 3,2,2,2,1,1,1 Move up in weight each set. Pause for 3 seconds at the bottom.

3. Pause Snatch: 1×3, 3×2, 3×1. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set. Try and get a little heavier than last week if it feels and looks good.

4. Pause Front Squat + 1 1/4 Front Squat+ Front Squat: 5 sets

5. 3 sets:

Weighted Back Extensions (not hip extensions!)x10 (use a barbell)

Side Plank Hold x 45 sec each side

Saturday, June 9th, 2018

1. Snatch: Work up to a heavy single for the day

2. Clean and jerk: Work up to a heavy single for the day

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. Back Squat: 2×10

5. 3 sets:

Air Assault: Max calories in 30 seconds.

rest 2 min in between sets

Wednesday, June 6th, 2018

1. Power Snatch + Snatch off Blocks: (2+1)x3, (1+1) x3. Move up in weight each set.

2. Power Clean + Jerk: (2+2) x3, (2+1) x 2, (1+1) x 2

3. Pause Back Squat + Back Squat (2+1) x 5 sets.

4. 3 sets:

DB Z Press x 10

DB Hammer Curls x 10

Push ups on rings x 10

Ring Rows x 10

5. 3 sets:

Russian Twists x 30

KB Side Bends x 20 each side

Flutter Kicks x 50

Tuesday, June 5th, 2018

1. Muscle Clean + Tall Jerk + Press In Split (3+3+3) x 3

2. Behind the Neck Jerk: 2×3,2×2,2×1. Work up to a challenging single.

3. Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk + Jerk (1+1+1+!) x 5 sets.  Work up to a medium weight. A Pause jerk is pausing in the split position for 3 seconds.

4. Clean Deadlift at 2” deficit: 3×5

5. 3 sets:

Weighted Sit ups x 25

L-Sit on rings or hanging from bar x 30 sec (accumulating is fine)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes

Monday, June 4th, 2018

1. Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Tall Snatch+ Zotts Press: (3+3+2+2+3) x 3

2. Pause Snatch Balance + Pause OHS (2+1) x 3, (1+1) x3. Work up in weight through the 6 sets. Pause for 3 seconds in the bottom of the snatch balance and the overhead squat.

3. Pause Snatch: 2×3, 2×2, 3×1. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set.

4. Pause Front Squat: 5×3. Choose a medium-medium heavy weight and hit for all 5 sets

5. 3 sets:

Weighted Back Extensions (not hip extensions!)x10 (use a barbell)

Side Plank Hold x 45 sec each side

Friday, June 1st, 2018

1. Snatch Balance: 5×2 Move up in weight each set.

2. Pause (in receive) Snatch Off Blocks: 3,3,2,2,1,1. Bar should sit right above knee. Weight mid foot (not on heels!!) , shoulders over toes. Pause in the receive for 3 seconds on each rep.  Keep these relatively light and work on balance through your feet in your set up.

3. High Hang Clean + Push Press + Clean from Below The knee + Push Jerk + Clean + Jerk (1+1+1+1+1+1) x 3 working sets. Pick a lighter weight and just work focus through the whole complex.

Wednesday, May 30th, 2018

1. Power Snatch: 3, 3, 2, 2, 2, 1, 1. Move up in weight each set.

2. Power Clean + Power Jerk: 3,2,2,2,1,1

3. Pause Back Squat + 1 1/4 Back Squat+ Back Squat (1+1+1) x 5 sets.

4. 3 sets:

DB Z Press x 10

Barbell Curl x 10

Push ups x 10

Ring Rows x 10

5. 3 sets:

Russian Twists x 25

KB Side Bends x 20 each side

Tuesday, May 29th, 2018

1. Muscle Clean + Behind the Neck Jerk Balance + Press In Split (3+3+3) x 3

2. Clean Lift Off to Below Knee + Pause Clean (pause in receive for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets. Pick a medium light weight and hit for all 3 sets. This is a long complex, so our focus is on perfect positioning.. not load.

3. Clean and jerk: 4×1. Start at the weight you ended with on the complex and move up in weight each set.

4. Snatch Pull at 2” deficit: 5×3

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 15

Monday, May 28th, 2018

* This cycle we are going to be focusing on getting SUPER strong and confident in our receiving positions for the snatch and clean and jerk. There will be lots of pausing in the bottom of the lifts to work stability and the need for proper timing. Let’s have some fun and get SUPER strong! 

1. Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Pause Snatch Drop (pause in bottom for 3 sec): (3+3+2+1) x 3

2. Pause Snatch Balance + Pause OHS + Snatch Balance (1+1+1) x 3 working sets. Pause for 3 seconds in the bottom of the first snatch balance the overhead squat. Pick a medium weight and hit for all 3 sets.

3. Pause Snatch: 2×3, 4×2. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set.

4. In the Hole Front Squat: 3×5. Work up to a medium weight and hit for all three sets. 5 second descent on the last rep.

5. 3 sets:

Back Extensions (not hip extensions!)x10

Side Plank (forearm) lifts x20 each side

Friday, May 25th, 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. Power Snatch + Snatch (2+1) x 3 working sets at a medium light weight.

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

4. 2” Deficit Snatch Deadlifts: 3×3 @ 90% 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