M2 – Weightlifting – 9 of 16

WO #1 (5:00am)
Chinese Warm Up 3min
Jerk Dowel Warm Up 2min
Jerk Technical Warm Up 5min
1x10ea
Rotation+GM+BS+Rack PP+HMC+RDL
1x5ea
Press+PP+PJ+NG OHS+Jerk
1x3ea
Rack Press+RPP+PJ+NG OHS+RJ
1x1ea
3 Pos Push Jerk Land (1/4, 1/2, & Full Squat)
Jerk Balance+Jerk Recovery+Jerk

Technical Work
Power Clean + Push Press 3+3/35% 3+3/45% 3+3/50% 3+3/55% 3+3/65%
Muscle Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Jerk Balance 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
Olympic Lifts
1. No Hands & No Feet Power Snatch -MTR- 3-3-2-2-1-1-1-1-1-*1
2. No Hands & No Feet Power Clean -MTR- 3-3-2-2-1-1-1-1-1-*1
3. Rack Block Jerk 1-1-1-1-1

WO #3 (4pm
Squat/Pull
4. Rack Press -MTR- 2-2-2-2-2
4. Front Squat 1-1-1-1-1
5. Supine Ring Rows 4-5×10
6. Core work

M3 – Powerlifting – 3 of 4

Olympic Lift Training (30mins.)
Week 2 PC 5×2/85% & PS 5×1/85%

Strength (30mins.)
Deadlift
Week 3 5/75% 3/85% 1+/95%

Resistance Training (10-15mins.)
Good Morning 5×12
Hanging Leg Raise 5×15

Resistance Training (15-20mins.)
Kettlebells
KB Swing 30
KB Woodchops 30
1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

Core Training (3×15 wk 1. 3×10 wk 2 x8 wk3) (10-15min)
Turkish Get Up 3x5ea.
KB Windmill+Curl+Press 3x10ea.
Full GHD Sit Ups 3×15
GHD Extensions 3×15

Cool Down (10-15mins.)
Static Stretching

M1 – REGIONAL-SEASON – 1 of 4

AM
In 15min:
Power Clean + Front Squat + Push Jerk -MTR- 5-7×1+1+1/

**5 Burppees if miss**

21-15-9-6-3 reps for time of:
Strict Ring Dips
Deadlifts, 180 / 120 lb.
Pull-Ups

PM
In 20min:
Warm up for Opener Hang Clean to Thruster

In 6min Every 2min take a:
Hang Clean to Thruster (No rebend) 3×1

2 minutes to transition

In 3min
Handstand Hold 1xALAP
**If you drop with in 15sec you can reset.**