M2 – Weightlifting – 10 of 16

WO #1 (5:00am)
Chinese Warm Up 3min
Clean Dowel Warm Up 2min
Clean Technical Warm Up 5min
1x10ea
Dead+RDL+BOR+HMC+FS+Press
1x5ea
MC+HPC+DFS+Push Press+NG OHS
1x3ea
PC+HC+HDC+PJ+FS Sotts Press
1x1ea
3 Pos Clean Land (PC +Clean to Parellel+Clean)
3 Pos Clean Pull (HC+HC @ the Knee+Clean)

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

WO #2 (11:00am)
1. Power Clean 5×2-3 /85%
2. Push Press / Rack 5×2-3 / 85%
3. Muscle Snatch /Straps 5×2-3 / 85%
4. Deadlift 5×3 / 100%
6. Pull Ups 4-5×10
5. Core work

M3 – Powerlifting – 4 of 4

Strength (30-45mins.)
Bench Press
Week 4 5/45% 5/55% 5/65%

Bent Over Row
Week 4 5/45% 5/55% 5/65%

Resistance Training (10-15mins.)
Dumbbell Chest Press 5×15
Dumbbell Row 5×10

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

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

M1 – REGIONAL-SEASON – 2 of 4

Conditioning
ROW 2min
Find & Set Drag Factore to 18 = Damp around 5-51/2

5x500m@1:39/500m + 2min Rest
Recored S/M avreage

AM
In 15min:
Hang Power Snatch + Overhead Squat w/ 3sec pause in the hole 5-7×3+1

**5 Team Burppees if miss**

3min Transition

In Teams of 3 – (FFF or MMM)
Complete as many total reps in 10 minutes of:
Burpee + Deadlift (315 / 205 lbs)
Time cap: 10 minutes
Minimum work requirement: 5 reps per athlete.

PM
In 15min:
Hang Power Snatch + Overhead Squat w/ 3sec pause in the hole 5-7×3+1
**15 Burppees if miss**

Clean to Jerks- (one movement) 5×1

Teams of 3 – (MMM/FFF)
In 7min
Snatch complex
8 Minute ladder of:
3 T&G Snatches

Men’s starting weights (pounds): 135, 185, 205, 225
Women’s starting weights (pounds): 85, 125, 145, 165
Time cap: 7 minutes

3min Transition

2min Max Distance Handstand Walk
*-5m every drop