Friday Week 7 - Day 5

MOVEMENT PREP

3 sets:

Sand bag hold wall sit x 30 seconds.

KB front rack walk x 200ft.

1 OHS + 1 Zotts Press x 5 reps (Light Barbell)

TRAINING

Muscle Snatch: 3,2,2,1,1.

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

Jerk Dip + Jerk: (2+ 1) x 3 working sets. Work up to a medium, heavy weight.

Snatch from Blocks (bar should be right above the knee): 3,3,2,2,1,1.

Snatch Deadlift: 3x3 @ 105% of best snatch

Wednesday Day 3 - Week 8

MOVEMENT PREP

3 Sets: 

Box jumps with empty bar on back x 5. 

Side plank hip lifts x 20 each side. 

Sand bag bear hug squat x 10. 

TRAINING

Power Snatch + Snatch (1+1) x 3 working.

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

Banded or chain or tempo Back Squats: 5x3. If you don’t have bands or chains, do 3 second descent, 3 second pause in bottom and four second ascent.

Monday Week 7 - Day 2

MOVEMENT PREP

3 sets:

Single arm KB waiter carry Reverse lunge x 7 each leg

Single arm KB OHS x 5 each side.

Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). 

Training:

Push Press: 5,4,3,5,4,3

Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets

Clean and Jerk: 3 singles. 

Clean Deadlifts Standing on 2” Riser: 3x3. Heavy, but maintain form!

Monday Week 7 - Day 1

Movement Prep

3 Sets:

KB sumo jumping squats x10. 

Banded Face Pulls x 20

Bird Dogs x 10 each side (hold two second at the top)

Training

Then:

Snatch Push Press + Pause OHS: (2+1) x 3 working sets. 

Snatch Balance: 3,2,2,1,1,1. Work up to a medium, heavy single for the day. 

Snatch Deadlift + Snatch: (1+1) x 3 sets.

Snatch: 3 singles. Pick one weight that is medium load and work consistency between the three reps.

Front Squat: 5,4,3,2,1

Friday Week 6 - Day 5

Movement Prep

3 sets:

Kb Front Rack Wall sit March x 30 steps.

Banded Pull Apart (Palms up) x 10

Banded Pull Apart (palms down) x 10

1 OHS + 1 Zotts Press x 5 reps (Light Barbell)

Training

Then:

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

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

Pause Jerk Dip + Jerk Dip + Jerk: (1+1+1) x 5 working sets. Work up to a heavy for the day.

Snatch from Blocks (bar should be right above the knee): 3x2, 3x1. Work up to a heavy single.

Snatch Deadlift: 3x3 @ 105% of best snatch

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.