M2 – Weightlifting – 10 of 16

WO #1 (5:00am)
Chinese Warm Up 3min
Snacth Dowel Warm Up 2min
Snatch Technical Warm Up 5min
1x10ea
Sn Dead+HMS+Sn Press+OHS+Sotts Press
1x5ea
MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop
1x3ea
PS+HS+HSB+SB+Sotts Press
1x1ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Technical Work
Hang Below the Knee Snatch High Pull 3/35% 3/45% 3/50% 3/55% 3/65%
Block Below the Knee Snatch 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Snatch 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Snatch Pull from box 5×3/100%
2. Front Squat 3×1-2 / 90%, 3×3-4 85%

WO #3 (4pm)
3. Snatch 3×1/ 90% or more, 3×2 / 85%
4. Power Clean+Jerk 3×1 / 90%, 3×2 / 85%
5. Snatch Deadlift 5×3 / 100%
6. Triceps 5×10 or Rowing 6×5

M3 – Powerlifting – 4 of 4

Strength (30mins.)
Back Squat
Week 4 5/45% 5/55% 5/65%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching

M1 – REGIONAL-SEASON – 2 of 4

Conditioning
Run
1x800m at a good pace
2x400m at a good pace

AM
In Teams of 3 – (FFF or MMM)
In 20min:
A)
Front Squat -MTR- 3-3-3-3-3
Up+Over+Quick Bond 2+2+5

in 15min:
B)
Rack Push Press -MTR- 3-3-3-3-3
AMAP 2xStrict Dips 2xDips 2xPush Ups

**25 Solo Burppees if miss**

PM
In 20min:
Hang Snatch (Below Knee) 6×3/75% on the min
for speed & consistency (STAY LIGHT DONT GO UP)

Hang Snatch (Below Knee) 1/80% 1/85% 1/80% 1/85%

In 10min:
Snatch RDL 5-5-5-5-5 (50-80% of best snatch)

In Teams of 6 – (FMFMFM)
For time:
100 Unbroken Double-unders
50 Chest to Bar Pull Ups
30 Thruster with axle bar 135/95#

Time cap: 25 minutes