Week 10

Session #1

Strength:

1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

3) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity:  “The bear”. Complete 5 rounds of:

-1x power clean

-1x front squat

-1x push press

-1x back squat

-1x push press

*7 reps of the above = 1 round.  Feel free to do a squat clean + thruster + back squat + back rack thruster (I.E. Linking the movements together). You must keep the barbell in hand during the 7 reps during the round. With that said, feel free to rest in the hang position, if you choose to go that route.

*Rest as needed between rounds. Post all 5 weights to comment.

Core: 3 rounds:

-12x reverse hypers (body weight)

Session #2

Strength:

1) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*This is the third week of phase 3.

Work Capacity:  Complete 10-1 reps the following for time:

-DB squat clean, alternating (50#/35#)

-Handstand push up

Core:

1)  RDL: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Session #3

Strength:

1) Back Squat: 3-5 sets x 3 reps within 90% of 3 RM on Monday

2) Split jerk: 3-5 sets x 3 reps within 90% of 3 RM on Monday

3) Bench press: 3-5 sets x 3 reps within 90% of 3 RM on Monday

*This is the first week of phase 3.

Work Capacity:  Complete 3 rounds of:

-Max rep unbroken wallball (30#/20#)

-Rest 2 minutes

-Max rep unbroken chest to bar pull ups

-Rest 2 minutes

-Max rep unbroken front squat (205#/135#)

-Rest 2 minutes

*This is to test your threshold so, please, do not game this and go for broke. If you end up getting 1 rep the last round, so be it. It is important to know your limits as an athlete so that when you are in a competition you have a game plan . Use this work capacity to see how far and hard you can push.

Session #4

Strength:

1) Snatch: Work up to a max for the day, then:

-3 sets x 1 rep @ 90%

2) Clean and jerk:Work up to a max for the day, then:

-3 sets x 1 rep @ 90%

3) Front squat: Work up to a 3 RM

*For the snatch and clean and jerk, work up to a max for the day. A max for the day could either be a new 1 RM or 80% of your best 1 RM, depending on how you feel. After you have hit your max, back it down to 90% and complete 3 singles at 90%. During all, no more than 2 minutes between reps. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as possible.

Work Capacity: Complete the following for time:

-400m prowler push (45#/empty)

-40x deadlifts (225#/155#)

-400m prowler push (45#/empty)

Session #5

Strength:

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3-5 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Think about form before weight on these…knees back, shift your weight back, sweep the bar back in, and keep your back angle the same. Even though a 3 RM is RX’d, it should not go over 120% of  your 1RM snatch.

Work Capacity:  Complete AMRAP in 10 minutes of:

-10x Overhead squat (115#/85#)

-10x Burpee over barbell

Core:

1) RDL: 3-5 sets x 3 reps within 90% of 3 RM on Tuesday