Monday Week 8 - Day 1 Deload

TRAINING

1) Snatch Push Press +  Pause Snatch Balance: (1+1): Work up to a heavy single in 6 sets. 

2) Snatch High Pull + Snatch: 2 sets @60% of best snatch. 2 sets @ 65%, 2 set @ 70%.

3)Snatch Deadlift: 3x3  @ 80% of best snatch.

4) Snatch Deadlift: 3x1 @100% of best snatch. 

5) Front squat: 4 singles. Work up to a heavy for the day in those five sets. 

Friday Week 7 - Day 5

MOVEMENT PREP

Three sets:

Superman DB  Y holds x 10. Pause at top for two seconds (these will be light)

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

Hollow Hold x 45 seconds 

TRAINING:

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

2) Muscle Clean: 3x3 

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

4) Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets. Snatch Deadlift: 3x3 @ 100% of best snatch. 

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

Tuesday Week 7 - Day 2

MOVEMENT PREP

Three sets:

Tempo DB Thruster 6 seconds down, 6 seconds up x 4 reps. 

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

Double Arm KB flutter kicks x 30 seconds.

TRAINING

1) Strict Press: 5,4,3,2,1. Work up to a heavy single for th day. 

2) Push press: 4x2. only count your working sets. Work up to a heavy double.  

3) 2 POS clean (Below Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. 

4) Clean Pulls : 3x3 @ 95% of best clean.

Friday Week 6 - Day 5

MOVEMENT PREP

Three sets:

Supinated Grip Chin Ups x 10

KB See Saw Press x 20 reps.

Ring support Hold x 45 seconds 

TRAINING

1) Muscle Snatch: 3,3,2,2,1,1. Work up to a heavy single. 

2) Muscle Clean: 3x3. Keep these at a medium load. I want them to be snappy! 

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

4) Jerk Dip + Jerk: (1+2)x 3, (1+1) x 2 

5) Snatch Deadlift: 3x4 @ 100% of best snatch. 

6) Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 90% of best snatch. 

Wednesday Week 6 - Day 3

TRAINING

1) Snatch Push Press + OHS (1+2) x 3, (1+1) x 2,  Work up to a heavy for the day. 

2) 1” off the floor Power Snatch (go from the top down) + Power Snatch (1+2) x 3 @ 80% of best Power Snatch, (1+1) x 2 @ 80+%. 

3) Power clean + Push Jerk + Pause Behind the neck Jerk (1+1+1) x 5 working sets @80-85% of best power clean. 

4) Tempo back squats: 4x4 @ 3 seconds down, 3 second pause at the bottom.  

5) Back Squats: 2x 10 reps as fast as possible @ 65-70% of best back squat. 

Tuesday Week 6 - Day 2

MOVEMENT PREP

Three sets:

Tempo DB Thruster 6 seconds down, 6 seconds up x 4 reps. 

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

Double Arm KB flutter kicks x 30 seconds.

TRAINING:

1) Strict Press: 5,4,3,2,1. Work up to a heavy single for th day. 

2) Push press: 4x2. only count your working sets. Work up to a heavy double.  

3) 2 POS clean (Below Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. 

4) Clean Pulls : 3x3 @ 95% of best clean.