Week 2 of 4
Monday
Back Squat
-
3 x 5 @ 85%
Snatch
-
5 x 3 @ 70%
o
Every 2:00 minutes begin set
Halting Snatch Deadlifts
-
5 x 2 @ 95% of 1RM Snatch
Conditioning
-
8:00 AMRAP
o
15 C2B Pull ups
o
15 Thruster 135/95#
o
12 C2B Pull ups
o
12 Thrusters
o
9 C2B Pull ups
o
9 Thrusters
o
6 C2B Pull ups
o
6 Thrusters
o
3 C2B Pull ups
o
3 Thrusters
Tuesday
Cleans
-
5 x 3 @ 75% of 1 RM Clean
Front Squat
-
15 second pause at top / 7 second pause at
bottom for a MAX single then:
-
3 x 1 at same tempo with 80%
Clean Pulls
-
5 x 2 @ 105%
o
PERFECT TECHNIQUE or lower weight!!!
Conditioning
-
4 Rounds For Time
o
50 Doube Unders
o
10 HSPU
o
5 Hang Power Cleans 185/125
Wednesday
Power Snatch
-
5 x 2 @ 80%
o
NOT touch and go
Power Clean and Jerk
-
5 x 2 @ 80%
Accessory work
-
GHD back ext 5 x 10 weighted OR Good Mornings 5
x 10 (choose a weight you can move fast)
-
Push ups (PERFECT TECHNIQUE) 5 x 20
Skill work:
-
Muscle Ups
o
Work on efficiency. Body should be fatigued at end of workout so
use this time to work on moving better.
Accumulate no more than 30 muscle ups in 10 minutes.
Thursday
Rest / Active Recovery
Friday
Snatch
-
MAX
Clean and Jerk
-
MAX
Conditioning
-
12:00 AMRAP
o
2 Rope Climbs
o
10 Slam Balls 50/30#
o
15 Burpees
Saturday
Back Squat
-
1 x 5 MAX
Push Press
-
1 x 5 MAX
Snatch Pulls
-
4 x 3 @ 100-105% of Max Snatch
Conditioning
-
5 Rounds for time
o
:30 ME Airdyne
o
1:00 rest 99
Sunday
Rest / Active Recovery
Week 3 of 4
Monday
Back Squat
-
1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 85%
Snatch (block, below the knee)
-
MAX, then 2 x 2 @ 75% of last made lift
Clean and Jerk (blocks, below the knee)
-
MAX, then 2 x 2 @ 75% of last made lift
Conditioning
-
For time
o
Row 1000m
o
50 Wall Balls
o
100 Double Unders
o
50 KBS 70/53
Tuesday
Front Squat
-
12 second pause at top / 5 second pause at
bottom for a MAX single then:
-
3 x 1 at same tempo with 75%
Jerk (off blocks)
-
MAX
Conditioning
-
For time:
o
400m run
o
21 Push Press 115/75#
o
21 Toes to Bar
o
400m run
o
15 Push Press 135/95#
o
15 Toes to Bar
o
400m run
o
9 Push Press 155/105#
o
9 Toes to Bar
Wednesday
Snatch Deadlift + Power Snatch + Hang Power Snatch
-
MAX
Clean Deadlift + Power Clean + Hang Power Clean
-
MAX
Accessory Work (not for time)
-
GHD Sit ups 5 x 20
-
Single Arm KB rows (AHAP) 5 x 10 each arm
Thursday
Rest / Active Recovery
Friday
Snatch
-
MAX
Clean and Jerk
-
MAX
Front Squat
-
1 x 1 @ 85%
Conditioning
-
5 Rounds for time:
o
6 Muscle Ups
o
25 Sit ups
o
10 Lunge Steps 135/95# in front rack (5 each
leg)
Saturday
Back Squat
-
3 x 1 @ 90%
Push Press
-
1 x 1 @ MAX
Clean Pulls
-
4 x 3 @ 100-105% of max C&J
Conditioning
-
6:00 AMRAP
o
3 Cleans 225/135#
o
6 HSPU to a 6” deficit
Sunday
Rest / Active Recovery
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