A. Snatch – HS
B. Clean & Jerk 1+1 – HS
C. Clean Deadlift – 2RM
D. Weighted Planks - 3 x 30-60sec
Increase UNBOLDED weights if you feel good
2017 04 04
A. Block Snatch (knee) – 2RM
B. Snatch Pull – 110%x3x3
C. Front Squat (no misses / % of RM) – 3RM, 85%x3, 90%x3, 80% x Max Reps D. Jack Knife - 3 x 15-30
COMP TEAM
A. High-Hang Snatch – 70%x2, 75%x2x5
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
C. Front Squat – 75%x3x2
D. Hanging Leg Raise - 3 x 10-20
2017 04 04
A. Power Jerk + Jerk (5 sec hold overhead on last rep) – RM 1+1
B. Push Press Bnk + Push Press –
70% x 3+2, 75% x 3+2, 80% x 3+2, 85% x 3+2, 85% x 3+2
C. Walking Lunge - 3 x 15/leg
D1. Crunches - 3 x max
D2. 2-arm DB OH carry x 3
Increase BOLD weights if you feel good
COMP TEAM =REST DAY ;D
2017 04 04
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Power Clean 3RM
Conditioning
Death by Ground to Overhead With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able. *Amateur use 75% of 5x3 *Collegiate use 75% of 3 RM
2017 04 03
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Press 3×5, Add 2.5 pounds to your last Press workout.
Collegiate
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday
Conditioning
15, 12, 9, 6, 3 reps of: Dumbbell Thruster Dynamic Push Up Russian Twists (L+R=1)
2017 04 03
Week 7
A. Snatch High-Pull + Snatch from Power Position
– 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1
B. Drop Snatch (% of snatch) – 60% 4x2
C. SLDL (% of BS) – 65% 3x5
D. A1. Weighted Planks - 3 x 30sec max
A2. 1-arm Farmer's Walk - 3 x 50m
**Increase BOLD weights if you feel good
Comp Team
A. Snatch from Power Position – 70% 5x2
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, (90% x 1+1, 90% x 1+1)
C. Snatch Pull – 95% x 2, 100%x2, 105%x2
D. 2-Arm DB Overhead Carry - 3 x 50m
Increase UNBOLD weights if you feel good
2017 04 03
Week 7
A. Clean & Jerk (hold last jerk 5 sec overhead) – RM 2(1+1)
B. Clean Pull – 110%x3x3
C. Back Squat – (80%x3, 80%x6, 80%x9) x 2
D. Weighted Sit-up - 3 x 10-15
A. Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90% X 1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5
C. Back Squat – 75%x2, 80%x2, 85%x2
D. Weighted Sit-up - 3 x 10-15
2017 04 03
Amateur
Power Clean 5×3, Add 2.5 lb to last Power Clean workout
Collegiate
Power Snatch 2, 2, 2, 2, 2
Conditioning
COMPLETE 5 ROUNDS: Perform 7 cycles of the following: Power Clean Thruster Back Squat Rack Thruster *Add weight to set set to work up to the heaviest set possible. *Rest as needed between rounds.
2017 03 30
A. Snatch (max 90% if you go up) 70-75-80-85% 85, 85%
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 90% if you go up)
70-75-80-85% 1+1 85, 85% 1+1
C. Pause Front Squat + Jerk Dip Squat 70-75% 2+2 x 4sets
D. Weighted Planks 3x30-60sec
Comp Team:
A. Snatch (max 85% if you go up) 70-75-80 x 1, 80, 80%x 1
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up)
70-75-80% 1+1 80, 80% 1+1
C. Pause Front Squat + Jerk Dip Squat 70-75% 2+2 x 3sets
D. Weighted Planks 3x30-60sec
2017 03 29
A. Block Snatch (knee) -- 70-75% 5x2
B. Snatch Pull--100% 3x3
C. Front Squat--75-85-90 % 3x 3
D. V ups-- 3x15-30
Comp. Team
A. Block Snatch (knee) -- 70% 5x2
B. Snatch Pull--95% 3x3
C. Front Squat--70%x 3- 75%x 3 -80% x 3
D. V ups-- 3x15-30
2017 03 29