Friday, Feb 16th, 2018

1. Front Squat+ Jerk (1+1) x 5. Stay light and just work on a fluid and smooth adjustment from the front squat into the jerk. Emphasis is on fluidity and footwork on the jerk, not on the front squat.

2. Power Clean+ Push Jerk (1+1) x 5. Work up to medium weight throughout the five sets. Keep them snappy!

3. Snatch Pull: 3×3 @ 90% of best snatch

4. Three Sets of:

Weighted sit upsx 20

Slow Weighted Russian Twists x 30 reps

Landmine rows x 10 each arm.

Wednesday, Feb 14th, 2018

1. Snatch Balance: 3,2,2,1,1,1. Work up to a heavy ish single but not heavy enough where you’ll miss.

2. Power Snatch + Snatch: (1+1) x 5. Pick a medium weight and hit for all 5 sets. Focus is on consistency and speed!

3. Pause Front Squat+Front Squat: (1+1) x 5. Work up in weight through the 5 sets. Work up to a challenging set.

4. 3 Sets:

Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups.

Back Extensions x 10. Take 5 seconds to roll up and 5 seconds to roll the spine down.

10 minutes of rowing or air assault bike at 65-70%.

Tuesday, Feb 13th, 2017

1. Split Jerk: 3,2,2,1,1,1. Work up to a heavy single, but no misses.

2. Power Clean: 3,3,2,2,2,1. Work up to a medium heavy load. These should be fast and snappy.

3. Clean Pulls: 3×3 @ 90% of best clean

4. 3 Sets:

Pull Ups x max reps in 30 sec. use band if needed.

Hip Extensions with barbell on back x 15

Farmers carry HEAVY:100’

Monday, Feb 12th, 2018

1. Snatch push press+ OHS + Snatch Balance (1+1+1) x5sets @ 65%% of best snatch.

2. Power Snatch: 5×3 work up to a medium weight throughout the 5 sets. Keep these snappy and fast!

3. Pause Back Squat + Back Squat (1+1) x 5. Work up in weight each set. Work up to a heavy load, but no misses.

4. 3 sets:

Push Ups x max reps in 30 seconds

Straight arm  Plank on Boxes with weight hanging from hipsx 60 sec.

Saturday, Feb 10th, 2018

1. Heavy snatch FOR THE DAY

2. Heavy clean and jerk FOR THE DAY

3. Heavy Front Squat: Build to a heavy single in no more than 5 sets.

4. 3 Sets:

Front Rack Lunge with Front Foot on 3” riser x 10 each leg. All 10 reps on right leg before switching to left.

Strict Knees to chest into hanging L-sit x 10-15. Super slow and controlled. Hold each position for 2 seconds.

If you have a sled or prowler, do some heavy sprints! 3 sprints that take about 15 seconds. If you don’t have a sled or prowler, do 4 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

Friday, Feb 9th, 2018

1. Split Jerk with Dumbbells+ DB Press in split: (5+10)x 3. Use this as a warm up to work stabilization and balance. Palms facing each other.

2. Push Press: 3×5. Establish a medium heavy weight and hit for all three sets of five.

3. Clean Pull+ Power clean+ Jerk (1+1+1+1) x 5.

Work up in weight through the course of the 5 sets. Don’t start counting sets until you reach ~65%. I want the power to be snappy and explosive with emphasis on leg drive!

4. Trap Bar Deadlifts or Deadlifts on 2” riser: 4×3 @ 95-97% of best clean

5. Three Sets of:

Weighted sit upsx 20

Slow Weighted Russian Twists x 30 reps

DB Flies x 10

Wednesday, Feb 7th, 2018

1. Snatch Balance + OHS (2+1) x 3 @ 77%, (1+1) x 3 @80% of best snatch or snatch balance. Depending on whichever one is higher.

2. Snatch Pull+Power Snatch+ Snatch: (1+2+1) x 2, (1+1+1) x 5. Move up in weight each set but keep your movement snappy and fast!

3. Pause Front Squat+Front Squat: 5x(2+1). Pause for 3 seconds. Work up in weight each set. But make sure to uphold the pause in the bottom! Make sure to stay tight and active when you’re in the bottom of the squat. Pause does not mean relax!

4. 3 Sets:

Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups.

Weighted hip extensions x 10-15 with 3 sec hold at top to squeeze glutes. Put barbell on back in high rack position and keep grip close to engage upper back.

If you have a sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 4 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

Tuesday, Feb 6th, 2018

1. Dip+ Pause Split Jerk: (2+2)x2, (2+1) x 5. Build up in weight each set. Go as heavy as you can while still maintaining a 3 second pause in split receiving position.

*Don’t be afraid to mark your feet so that you have a visual for where your feet should land.

2. Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean Pull + Clean: (1+1+1) x 3 @ 77% of best clean and jerk, (1+1+1) x 3 @ 80% of best clean.

3. Clean Pulls: 4×3 @ 100% of best clean

4. 3 Sets:

Weighted Tempo Pull Ups x 5-10. Pause for 1 second at the top. 2 second descent.

Weighted Alternating Lateral Lunge: 20 lunges total. Hold Barbell on back or hold dumbbell/kb in front of you like a goblet squat.

Farmers carry HEAVY:100’

Monday, Feb 5th, 2018

Last week until deload and a change of pace! Hang in there!

1. Snatch push press+ OHS + Snatch Balance (1+2+2) x3sets @ 77% of best snatch. (1+1+1) x 3sets @ 80% of best snatch.

(Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets)

2. Snatch Lift off to below the knee+ Snatch:(2+2) x 2, (2+1)x2, (1+1) x3.  Work up in weight each set.

3. Back Squat: 10×3 @ 87%. Last week of these! Hang in there! Although it may feel like it, I promise you’re not ACTUALLY going to die!

4. 3 sets:

Tempo Single Leg Squat to box (or no box if mobility allows) x 10 each leg. 3 second descent, explode up.

Barbell Hip Bridges w/ resistance band around knees x 12 with 3 second hold at top to squeeze glutes.

Straight arm  Plank on Boxes with weight hanging from hip sx 60 sec.

Saturday, Feb 3rd, 2018

1. Heavy snatch FOR THE DAY

2. Heavy clean and jerk FOR THE DAY

3. Heavy Front Squat: Build to a heavy single in no more than 5 sets.

4. 3 Sets:

Front Rack Bulgarian split squats x 8 each leg

Strict Knees to chest into hanging L-sit x 10-15. Super slow and controlled. Hold each position for 2 seconds.

sled or prowler, do some heavy sprints! 3 sprints that take about 15 seconds. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

Friday, Feb 2nd, 2018

1. Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3

( On the jerk balance, have the barbell in the front rack position and feet in half split position.  The focus is on getting the front foot out WITHOUT your momentum going forward!  Keep your weight centered on your hips rather than heavy on the front leg. )

2. Pause Dip+ Dip+ Jerk: (1+1+1) x 4. Work up in weight through the 4 sets but keep the focus on technique and positioning. Try and go a little heavier than last week.

3. Power clean+ Clean+ Jerk (1+1+1) x 5 @ 77% of best clean and jerk.

4. Snatch pull: 4×4 @ 90-95% of best snatch

5. Three Sets of:

Weighted sit upsx 20

Slow Weighted Russian Twists x 30 reps

DB Flies x 10

Wednesday, Jan 31st, 2018

1. Snatch Balance + OHS (2+1) x 5 @ 77% of best snatch or snatch balance.. depending on whichever one is higher.

2. Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Try and go higher than last week.

3. Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4. Try and go heavier than last week.

4. 3 Sets:

Hollow Holds or Tuck Holds x 60 seconds.

Weighted hip extensions x 10-15 with 3 sec hold at top to squeeze glutes.

sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

Tuesday, Jan 30th, 2018

1. Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set. Try and go heavier than last week.

(Mark your proper foot position and do 10 jerk lands with no weight in between sets. Check blog post on 5 points of performance to make sure your position is correct)

2. Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) x 2 @ 74% of best clean and jerk, (1+1+1) x 3 @ 77% of best clean and jerk.

3. Clean Pulls: 4×3 @ 97% of best clean

4. 3 Sets:

Weighted Chin ups x 5-10

Lateral Barbell step ups x 10 each leg. Perform all reps on right leg before switching to left leg.

1 arm db or kb farmers carry (aka suitcase carry): heavy. 50’ each way.