Tuesday, August 21st, 2018

1. Tall Jerk + Push Press in Split Position: 3x(3+3). 

2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight each set.

3. Clean+ Jerk: (2+2)x2, (1+1) x 2 sets.

4. Clean Pull: 3×3

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

Monday, August 20th, 2018

1. Muscle Snatch  + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4

2. Snatch Balance: EMOM for 10 min perform 1 snatch balance. Work up to a moderate weight. 

3. Snatch: 

EMOM for 5 min perform 1 snatch at a medium, light weight. 

rest 1 min

EMOM for 5 min perform 1 snatch at a medium weight

rest 1 min

EMOM for 5 min perform 1 snatch at a medium heavy weight

4. Front Squat: 5×2

5. 3 sets:

Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.

Bunkie Plank x 30 seconds 

Hollow Hold x 30 sec

Saturday, August 18th, 2018

*Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!

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: 4×6. Go heavier than last week. 

5. Back and Abs of choice

 

Friday, August 17th, 2018

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Jerk: (1+1+1) x 5 working sets. Try and work a little heavier than last week, but still maintain snappiness and speed. 

4. Snatch Pull: 5×3 @ 95-97% of best snatch

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Bulgarian Split Squats x 6-8 each leg. 

Supinated Grip Bent Over Barbell Row x 10

Wednesday, August 15th, 2018

1. High Hang Power Snatch: 3×3. Work on speed and snappiness. 

2. Snatch Pull+ Snatch High Pull + Snatch: (1+1+1) x 5 working sets. 

3. Back Squat: 6,4,2,6,4,2,2

3 sets:

Heavy KB Swings x 25

DB Push up + 1 arm Row  x 5 reps

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, August 14th, 2018

1. Muscle Clean + Strict Press in Split: (3+3) x 3 sets

2. Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean to 6” squat + Clean + Jerk (1+1+1+1+1) x 2 sets. 

Power Clean to 4” squat + Power Clean to 6” squat + Clean+ Jerk: (1+1+1+1) x 2 sets

Power Clean to 6” squat+ Clean + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×3 @ no straps and no hook grip

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

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

Monday, august 13th, 2018

1. Muscle Snatch+ Snatch Balance Without A Dip+ Zotts Press (3+3+3) x 3

2. Pause Snatch Balance + Pause OHS+ Snatch Balance: (1+1+1) x 5. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 3 working sets. Try to work up heavier than last week.

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above. Try to build heavier than last week. 

5. 1 1/4 front squat+ Front Squat : 5 sets. Build up to a challenging set. Try and get heavier than last week. 

6. 3 sets:

Weighted Hip Extensions x12 (use a barbell)

Side Plank Hold x 30 sec each side + 10 side plank lifts

Ring Rows x 15

Saturday, August 11th, 2018

Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!

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: 3×6. Go heavier than last week. 

5. Back and Abs of choice

 

Friday, August 10th, 2018

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar. 

4. Snatch Pull: 5×3 @ 90-95% of best snatch

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Bulgarian Split Squats x 6-8 each leg. 

Supinated Grip Bent Over Barbell Row x 10

Wednesday, August 8th, 2018

1. High Hang Power Snatch: 3×3. Work on speed and snappiness. 

2. Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets. 

3. Back Squat: 8,6,4,8,6,4,4

4. 3 sets:

Heavy KB Swings x 25

Push ups  x 10 

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, August 7th, 2018

1. DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean + Front Squat + Push Jerk + Jerk: (1+1+1+1) x 2 sets

Clean + Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×2 @ 5 second ascent, 5 second descent. 

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

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

Monday, August 6th, 2018

Week 6:

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (1+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom. Try and get heavier than last week. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 3 working sets. Try and work up a little heavier than last week. 

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. Pause Front Squat + 1 1/4 front squat+ Front Squat : 5 sets. Build up to a challenging set. 

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Supinated Ring Rows x 10

Saturday, August 4th, 2018

You’re probably feeling trashed from the week, so don’t be concerned if your “heavy single” isn’t very heavy!

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: 3×8

5. Back and Abs of choice

 

Friday, August 3rd, 2018

1. Snatch PP+ Pause OHS+ Snatch Balance: (3+2+1) x 5 sets

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

3. Snatch Pull: 4×4

4. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Weighted Russian Steps ups x 10 each leg

Supinated Grip Strict Pull Ups x 5-10