Wednesday, December 19th, 2018

3 sets:

Single Arm DB OH Carry (70/50) 100m

KB Farmers Carry- 100m (70/53#)

KB Front Rack Wall Sit- 30 seconds (sit in a squat at parallel with your back against a wall. Hold two KB in the front rack position (35#/26#))

4 sets:

Tempo Front Squat x 5 (3 seconds down, 3 second hold at the bottom)

Floor DB Bench Press x 15

Barbell Hip Bridge with resistance band around knees (below knee) x 10

3 sets:

Single leg Toes To Bar x 10

Ring Support x 45 seconds

Side Plank x 60 sec each side

Monday, December 17th, 2018

Hang Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (3+3+3+3) x 3

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. 

Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets

Clean Pull: 4×4 @ 95% of best clean

Pull ups: 3×10

DB Hammer Curls x 10

Weighted Hip Extensions: 3×10

Wednesday, December 12th, 2018

Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Drop Snatch + Zotts Press (3+3+3+3) x 3

In between sets, do crossover symmetry and/or banded pull apart

Slow Snatch Deadlift+ Hang Snatch high pull+ Snatch (1+1+1) x 5 sets

Hang Power Clean + Push Press + Push Jerk (3+3+3) x 3

*stay light and work speed and precision.

Back Squat: 10,8,6,4,8,6,4

Friday, December 7th, 2018

Pause Tempo Snatches: 5 singles

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

 

SLOW Tempo Snatches: 4×3

*take 10 seconds to get up to the “down” position and then snatch.

 

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

*put all that position work to the test!

 

Behind The Neck Jerk: Work up to a heavy single for the day

 

Snatch Deadlift: 3×5

Wednesday, December 5th, 2018

4 sets:

Pause Front Squat x 5

Wide Grip Bench Press x 10 (medium light weight. Just feel the stretch)

Hip Extensions x 15

 

3 sets:

2 Arm KB OH Carry (35/24)- 100m

Single Leg Wall Sit- 30 seconds each leg (sit in a squat at parallel with your back against a wall. Extend one leg out and hold)

KB Side Bends x 20 each side

Monday, December 2nd, 2018

Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (2+2+2+2) x 3

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Pause Clean Deadlift to Mid Knee + Clean From the Floor+ Front Squat + Jerk x 5 working sets

Clean Pull: 3×5 @ 90% of best clean

Chin ups: 3×10

Weighted Hip Extensions: 3×10

Wednesday, November 14th, 2018

Tall Snatch + Snatch Balance without a Dip + Zotts Press: 3x (3+3)

Bench Press: 10,8,6,4,2

Snatch Jump (Just like a snatch pull but i want you to jump as high as you can to get your legs firing properly) + Power Snatch + Snatch: (2+1+!) x 5. Keep these lighter and work on fast, aggressive leg drive!

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Snatch Deadlift: 3×3

Monday, November 12th, 2018

Full Grip Front Squat + Pause Split Jerk: (3+3) x 4 Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)

Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2

Clean Deadlift No Straps No Hook Grip: 4×3. Heavy as possible.

KB Farmers Carry: 3x200m