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
Floor Press 8×2/65%
*Quick off the floor!!! (2-1-Explode) / Rest 1min
One Arm Bent Over Row 10/ 2×8/
*Quick out of hole!!!(Explode-ASAP) / Rest 1min
3 Set (45sec Rest)
Rack Press 10/ 2×8/
Bench Row 10/ 2×8/
3 Set (45sec Rest)
1 Arm DB Bench w/ Feet Up 10ea/ 2×8ea/
1 Arm Row 10ea/ 2×8ea/
3 Set (45sec Rest)
Scapula Shoulder Raise 10/ 2×8/
Seated Rear Delt 10/ 2×8/
Rest
15-20min Warm Up
6-8x300m Sprint x 100m Walk
AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
6 Ring Bubacas
3 Sets
6 Push Ups w/ Feet Up on Bench
8 Leg Swing (Tempo 3-1-1 / Eccentric, Static, Concentric)
3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
10 GH Sit Up w/ BB (Barbell Bar Over Head at Top & Over Chest at Bottom / End with it over head.)
Snatch 3-5×1/80%
Clean + Hang Clean & Jerk 3-5×1+1+2/70-75%
Deadlift or RDL w/ Touch and GO! 3×5/82.5% or 5×3/87.5%
Chest to Bar Chin ups w/ stiff legs 4×6
Back Squat 8×2/60%
*Quick out of hole!!! (2-1-Explode) / Rest 1min
Sumo Deadlift 10×2/65%
*Quick pick!!! (Explode-Drop) / Drop sumo deadlift at the top or lower quickly! / Rest 1min
3 Sets (45sec Rest)
Splits Squats 10ea/ 2x8ea/
RDLs 10/ 2×8/
3 Sets (45sec Rest)
Lateral Barbell Step Up 10ea/ 2×8ea/
Single Leg RDLs 10ea/ 2×8ea/
3set
Hack Lunge 30sec Hold
Reverse Hyper Extensions 10/ 2×8/
2000m Row
15min Warm Up
Deadlift 3×10/55-65%
*Touch and Go! HOLD TIGHT!!!
Lateral Squat 3x12ea/
Single Leg Dumbbell RDL’s 3-4×12ea/
Bent Over Row 3×12/55-65%
Chest to Bar Chin Up 4×8
Supinated Pull Ups + Supinated Scapula Pull Ups 3-4×8+12
Alternating Arm Scapula Shoulder Raise 3-4×12ea/
15min Cool Down
*Rest 30-40sec between sets
