Friday Week 11 - Day 5

MOVEMENT PREP

Three sets:

Single arm alternating dB row in Hip Extension x 10 total rows.

KB side Plank (in side plank, hold kb with other arm) x 20 sec each side. 

Hollow Hold flip to super man x 5 rolls back and forth. 

TRAINING:

1: Muscle Snatch + tall snatch+Sotts Press: (3+3+3)x 3 working sets. 

2: Muscle Clean: 3x3 

3: Snatch Balance: 3,3,2,1,1. Work up in weight each set.

4: Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets. 

5: Rack Jerk: build to a heavy single.

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

7: Tempo Snatch Deadlifts: 2x1. 10 seconds up, 10 seconds down @ 90% of best snatch. 

Wednesday Week 11 - Day 3

TRAINING

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

2: Mid knee Power Snatch (go from top down)+ Power Snatch (1+1) x 3 @ 85% of best Power Snatch, (1+1) x 2 @ 85+%. 

3: Power clean + Push Jerk + Behind the neck Jerk + Jerk:(1+1+1+1) x 5 working sets @85-85+% of best clean. 

4: Back squat: work up to a heavy single in five sets.

5: Back squat: 2x 10 @70-75% of best back squat. 

Tuesday Week 11 - Day 2

MOVEMENT PREP

Three sets:

Single Arm KB Front Rack Wall Sit March x 20 seconds each side. 

Kb goblet hold curtsy lunge x 8 each leg.  

Single arm Plank hold on medball + dB Row with other arm x 10 rows each side. 

TRAINING:

1: DB Seated Press: Find a Heavy set of 5. 

2: Clean deadlift to mid knee + clean from 1”’off ground + jerk:  (1+1+1) x 5 working sets 

3: Clean Pulls : 3x3 @ 105% of best clean.

Friday Week 10 - Day 5

MOVEMENT PREP

Three sets:

GHD Hip extension alternating single arm dumbbell row x 10 reps. Hold the hip extension the whole time. 

KB See Saw Press x 20 reps.

Star Plank Hold x 45 seconds 

TRAINING

Muscle Snatch + Snatch Drop (3+3) x 3 sets. 

Muscle Clean + Tal Clean: (3+3) x 3 sets. Keep these at a medium load. I want them to be snappy! 

Snatch Balance: 3,2,2,2,1,1,1. Work up in weight each set.

Jerk Dip + Push Jerk + Jerk: (1+1+1) x 5 working sets

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

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 95% of best snatch. 

Wednesday Week 10 - Day 3

TRAINING

1: Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5 working sets.

2: Snatch pull+ snatch high pull + power snatch: (1+1+1) x 4 working sets.

3: Power clean + Push Jerk + Pause Behind the neck Jerk (1+1+1) x 5 working sets @85-90% of best power clean. 

4: Tempo back squats: 5x3 @ 3 seconds down, 3 second pause at the bottom.  

5: Back Squats: 1 x 20 reps @ 65-70% of best back squats.

Tuesday Week 10 - Day 2

MOVEMENT PREP

Three sets:

Tempo Goblet Squats: 6 seconds down, 6 seconds up x 4 reps. 

Banded Hip Circles x 10 each leg, counter clockwise and clockwise circles. Place band right above knees while on your hands and knees and complete hips circles. 

Ring knee tuck into L sit x 5 reps

 Then:

Strict Press: 5,5,4,4,3,3. 

Push press: 8,6,4.  Make these challenging.

2 POS clean (At the Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. Make sure you don’t sit back too far on your heels on the eccentric!

Clean Pulls : 3x3 @ 105% of best clean.