A. Front Squat 70% X 4, 75% x 4, 80% x 4 (3sets)
B. Snatch Pull + Snatch -
70% x 2+1 (5sets)
C. Snatch Pull – 90% of snatch 3x3
D. Jack Knife - 3 x 15-30
(These are V-ups)
2017 03 13
A. Power jerk + jerk 70% 2+1 x 5
(5 second hold overhead on last rep)
B. Push Press BNK (behind the neck)
70% 3x5
C. Walking lunges 3x10 each leg
Can add moderate to light weight
D. crunches 3x max
2017 03 13
A. Snatch from power position (this is the same as your high hang position)70% 6x1
B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8
45% 4x3
C. SLDL - stiffed leg deadlift (%of BS)
https://youtu.be/pgZl709ibw0
45% 3x5
D. Conditioning
Planks - 3x60 sec
2017 03 13
Week 4
A. Back Squat
70% 4x5
B. Clean + Power Jerk + clean + jerk
(Hold last jerk in split position five seconds)
1+1+1+1 x 5
C. Clean pull -90% 3x3
D. sit ups
3x15-30 reps
2017 03 13
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM + Max rep front squat One your last set of power cleans before dropping the weight perform a single set of max rep front squats with your 3 RM weight.
Conditioning
12. 9. 6. 3 Pendlay Rows Box Jumps Russian Twist (LR + RT =1) *Each rep of bent over rows begins and ends with the weight on the floor.
2017 03 09
Amateur
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Back Squat 3×5 add 5 pounds to your last squat workout.
Collegiate
Back Squat 3 RM
Push Press 3 RM
Conditioning
Complete 5 rounds: 70% of 3 RM Push Press – Max reps 60 second Rowing – Max Calories
2017 03 08
A. Snatch
Heavy single
B. Clean & Jerk
Heavy single
C. Clean Deadlift
3rm
D. Conditioning
A1. Snatch grip overhead bar Carry 3x50m
A2. Weighted planks 3x30-60s
Alternate btwn
2017 03 06
A. Front Squat (stop slightly short of actual max) (% of RM) –4RM,
Hit a 1 rm but go slightly under it then take that % and hit the numbers % below.
85%x4, 90%x4, 80%x Max Reps
B. Snatch Pull + Snatch -2+1RM
C. Snatch Pull – 105% of snatch 4x3
D. Jack Knife - 3 x 15-
(These are V-ups)
2017 03 06
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Power Snatch 1 RM, 4×1 @ 90% of 1 RM
Conditioning
Complete 5 rounds: Single arm DB Power Clean RT – 5 reps Single arm DB Front Squat RT – 5 reps Single arm DB Power Clean LT – 5 reps Single arm DB Front Squat LT – 5 reps Pull up – Max reps
2017 03 06
A. Power jerk + jerk 2+1 (5 second hold overhead on last rep) RM
B. Push Press BNK (behind the neck)
70%x6, 75%x6, 80%x6, 80%x6 - (rest 90 to 120 seconds between)
***increase weight for BOLD
C. Walking lunges 3x12 each leg
Can add moderate to light weight
D. A1-crunches 3x max
A2 - 2 arm OH carry 3x50m (164 ft)
Alternate between the two of these
2017 03 06