Rest
*Competition next Sunday. Training days for this week are Sunday, Tuesday, and Thursday. Rest days next week Monday, Wednesday, Friday, and Saturday.
Snatch 3/50% 3/60% 3/70% 2/80% 2/85% 1/87.5% 3×1/90%
Clean & Jerk 3/50% 3/60% 3/70% 2/80% 2/85% 1/87.5% 3×1/90%
Back Squat 5/82.5% or 2×3/87.5%
3 Sets
Pistols (on a bench or box) 6ea/
Bent Over Row 12/
3-4 Sets
Rack Press 12/
Knees to Elbow 8/
Roll Out 5-10min
Warm Up (15-20min)
3×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
2×10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk
3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT
2×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
2×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance
Work Out (40min)
3 Sets
6 L-Hold Pull Ups
6ea Rear leg Split Squat w/BB
3 Sets
6 Chin Ups
6ea 2 Arm K-Bell Lateral Pick Up
3 Sets
6 Kipping Pull Ups
6ea Split Squat
12 DB Skull Crusher
3 Sets
6 Butterfly Pull Ups
6ea DB OH Step Up
15 Oblique Dip
