M2 – Weightlifting – 10 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)
1. Muscle Snatch /Straps 5×2-3 / 85%, or 5×2-3 / 80%
2. Jerk Recovery (power style) 5×3 / 100%+10kg
3. Rowing 5×3 / 85%
4. Bench Press 5×3 / 85%
5. Dumbbell Press 5×5-10
6. Good Morning 5×5
7. Core work

M3 – Powerlifting – 4 of 4

Olympic Lift Training (30mins.)
Week 4 PC 5×2/75% & PS 5×1/75%

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

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 – 2 of 4

Conditioning
Swim 20min

AM
In Teams of 3 – (FFF or MMM)
In 20min:
A) 6x
Front Rack Split Squat -light- 10ea
Box Jumps for height – 5ea

In 15min:
B) 6x
1 Arm Kettlebell Press -light- 10ea
AMAP 2xStrict Chin Up 2xChest to Bar 2xPull Ups

**100 Burppees if miss**

PM
In 15min:
C) 5x
Snatch Press -MTR- 3 (35-85% of best snatch)
Clean Pull 3/60-100% of CJ

**100 Burppees if miss**

In Teams of 6 – (FM/FM/FM)
For time:
30 Sync Burpees
25 Sync Box jump (30 / 24 inch)
20 Sync One-arm dumbbell snatches, alternating (70/50 lbs)
15ea Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
10ea Squat cleans (225 / 135 lbs) while partner holds axle at top of deadlift
Time cap: 20 minutes