Wednesday Week 6 - Day 3

Movement Prep

3 sets:

5 ascending Box Jumps (make it one to two inches taller each jump)

Rotational banded twists x 10 each side.

Jack Knives (crunch ups) x 20

Then:

Training

Power Snatch + Snatch (1+1) x 4 working sets.

Power Clean + Clean+ Push Jerk: (1+1+1) x 3 working sets.

Pause Back Squat + Back squat : 4x (1+2)

Tuesday Week 6 - Day 2

Movement Prep

3 sets:

Kb Reverse lunge into box Step Up x 5 each leg (hold kbs at side)

Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)

2 Arm KB Weighted Sit Ups x 10

Training

Push Press: 3x5. On last rep of each set, hold overhead for twenty seconds.

3 position clean (hang, below knee, floor)+jerk: 5 working sets

Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! Try and go heavier than last week.

Monday week 6 -Day 1

Movement Prep

3 sets:

Goblet Hold Reverse Lunge + Lateral Lunge x (5x5) each leg.

Face Down DB Row on Bench x10

Banded Weighted (barbell) Glute Bridges (hold one second at the top) ( Start with back on the bench)

Training

Snatch Push Press + Pause Over head Squat: (5+1) x 3 working sets.

Snatch Balance: Work up to a. heavy. double for. the day.

Snatch Deadlift + Below The Knee Snatch + Snatch (1+1+1) x 3 Sets.

Snatch deadlift + Snatch: (1+1) x3 Sets.

In The Hole Front Squats: 4x3. Work uo to a challenging set. *In between sets perform 3 tall box jumps.

Friday Week 5 - Day 5

Movement Prep:

3 sets: 

-Double KB walking lunge x 14 steps

-Banded Pull Apart (Palms up) x 15

-1 OHS + 1 Sots Press x 5 reps (PVC Pipe)

Training:

1. Pause Snatch Balance: 3,3,2,2,1,1. Work up to a challenging weight. Pause for two seconds in the bottom of each rep. 

2. Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles. 


3. Pause Snatches from Blocks (bar should be right above the knee. Pause in receive for two seconds before standing): 5x2 


4. Snatch Deadlift: 3x3 @ 100% of best snatch

Wednesday: Week 5 - Day 3

Movement Prep

3 sets: 

-Single leg box jump x 5 

-Single Leg crossover KB Deadlifts x 10 each leg

-KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks. 

Training

1. 3 Position Power Snatch (hang, below the knee, floor): 4 working sets.
Then:

2. Power Clean + Push Jerk: (2+1) x 4 sets. 

3. Tempo back squats : 4 x 5 (3 seconds down, 2 second hol

Tuesday: Week 5 - Day 2

Movement Prep:

3 sets:

-Single arm kb suitcase hold Step Up x 8 each leg

-Single Arm cross body Ring Rows x 10 each arm

-KB Hollow hold x 30 seconds (lay on back and hold kettlebells above you while performing hollow hold)

Training:

1. Push Press + Push Jerk (1+2) x 5 sets.
(In between sets perform single arm dB press x 5 each arm). 

2. Clean Deadlift + Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets. 

3. Clean Deadlifts + Clean pull from hang: (3+3) x 3 sets.

Monday: Week 5 - Day 1

Movement Prep:

3 sets:

-Single arm KB front rack Squats x 8 @ 3 seconds down, 3 second hold in the bottom.

-Single Arm ring plank x 20 sec each arm

-Glute Bridge dual Kb alternating Floor Press x 8 each arm. 

Training:

1. Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 4

2. Snatch Deadlift + Hang Power Snatch + Snatch (1+1+1) x 3

3. Snatch Deadlift + Snatch (1+1) x 2

4. Snatch: 3 singles

5. In The Hole Front Squats: 4x4 . Work on being super explosive out of the hole.

*in between the squat sets perform 30 sec side plank each side.

Friday: Week 4 -Day 5

Movement Prep:

3 sets:

-DB press in wall sit x10

-banded pull apart (palms facing down) x10

-1 OHS + 1 Sotts Press x5 (light barbell)

Training:

1. Muscle snatch 3,2,2,1,1

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

3. Jerk Dip + Jerk (1+1) x 3 working sets. work up to a medium weight.

4. Snatch from Blocks (bar should be right above the knee) 4x2. Work technique.

5. Snatch Deadlift: 3x3 @105% of best snatch.