Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Push Jerk Recovery 1/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110%
*Work off of Clean & Jerk PR.
Bench Press 3×5/+1.25-2.5kg > then last week
Bent Over Row 3×5/+1.25-2.5kg > then last week
Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Snatch 5×3/AHAP
Back Squat 3×5/80% of Monday
DeadLift 1×5/+1.25-2.5kg > than last week
Press 3×5/+1.25-2.5kg > than last week
Jerk Drive 3-5×1/AHAP
3 Rounds
12 Chin Ups
10 Weighted Sit Ups
8 Full GHD’s
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Clean 5×3/AHAP
Back Squat 3×5/+1.25-2.5kg > than last week
Long Distance Runner Off-Season
Junior/Senior:
Power Clean 5×5/
Freshman/Sophomore:
Clean Pull 5×5/
Hang Power Clean 5×5/
Team:
3x
1 Arm & Alt Leg Dead Bugs 1min
Pillars 1min
Oblique Pillars 1min ea side
3x AQAP
15ea Leg Pistols
15ea BB Single Leg RDL’s
3x AQAP
15ea DB Bench Press
15ea DB 1 Arm Row
15ea DB 1 Arm & Single Leg Press
Handball Post-Season
Junior/Senior:
1-Arm DB Hang Power Snatch 10×4ea/on the minute
Snatch Deadlift 5×5/
Freshman/Sophomore:
1-Arm DB Hang Power Snatch 10×2ea/on the minute
Snatch Deadlift 3×10/
Team:
Reaction Ball
1×10ea Arm
Catch it off the bounce off of floor.
Catch it off the bounce off of wall.
Catch it off the bounce off the floor and wall.
3 Rounds of:
1 Full Gasser
15 DB Bent-Over Row
15 DB Push-up