Tuesday 3.7.17

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A. Snatch from power position (this is the same as your high hang position) 70% x 2 , 75% x , 80%x2, 80%x2, 80%x2  ***If you feel good increase BOLD WEIGHTS  B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8 55% x3, 55%x3, 55%x3, 55%x3, 55%x3 ***increase BOLD WEIGHTS  C. SLDL - stiffed leg deadlift (%of BS)  https://youtu.be/pgZl709ibw0 60% 5x3 = 3sets of 5 reps  D. Conditioning  Alternate these  1-Weighted Planks - 3x30 sec max  2- Single Arm Farmers Walk - 3x50m R/L  **so do the weighted plank then go into right arm FW, then left arm FW , then back to plank etc :)

2017 03 06

Monday 3.6.17

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Week 3 AMY's BREAKOUT /catalyst  A. Back Squat  75% x 4, 75% x 7, 75% x 10 (x2)  **so you will go thru this once then cycle back again 4-7-10  B. Clean + Power Jerk + clean + jerk  (Hold last jerk in split position five seconds)  1+1+1+1 RM  C. Clean pull -105% 3x4  This is 105% of clean 4sets x 3 reps  D. Weighted sit ups  3x10-15 reps 

2017 03 06

Monday, 3.06.17

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Amateur

Back Squat 3×5, Add 5 pounds to whatever you did last time.

Press 3×5, Add 2.5 pounds to whatever you did last time.

Collegiate

Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM

Close Grip Bench 3 x 5 @ 90% of 5RM from Thursday

Conditioning

Complete 10 rounds: 1/2 Gasser (106yds total) *Rest 60 seconds between rounds

2017 03 05

Friday, 3.03.17

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Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

3″ Deficit Deadlift Perform 1 rep every 30 seconds for 15 minutes. Use 80% of your 3RM and focus on speed.

Conditioning

As many rounds as possible in 8 minutes of: One Arm Power Snatch AHAP – 5 reps Single Arm Farmers Walk with AHAP in each hand - 25 yards

Then rest 3 minutes…

As many rounds as possible in 7 minutes of: Dynamic Push Ups - 10 reps Ring Rows – 10 reps

2017 03 02

Thursday, 3.02.17

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Amateur

Back Squat 3×5 add 5 pounds to your last squat workout.

Bench Press 3×5 Add 2.5 pounds to your last bench workout.

Collegiate

Front Squat 3 x max reps @ 90% of 5 RM

Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM

Conditioning

2 x 20 Yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then…

4 x 30 Yard Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Yard Flying Starts (rest 30 seconds between efforts)

2017 03 01

Saturday 3.3.17 

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Week 2 guest coach ANDREW :)  A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) –  70% x 3+3 (3sets) B. Snatch – 70% x 1, 75% x 1, 80% x 1,  80% x 1, 80,80,80 % X 1  (if you feel good go to 85%) on the bold ones  C. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) –  70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80, 80, 80 % x 1+1 (if you feel good go to 85%) on the bold ones  D. A1. Snatch Grip Overhead Bar Carry  3 x 50m A2. Weighted Planks – 3x30-60sec  Alternate these

2017 02 28

Wednesday 3.1.17 

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A. Power jerk + jerk (5 second hold overhead on last rep) 70% , 75% x 2+1 (5 sets)  B. Push Press BNK (behind the neck)  70 % 3x6 - 3sets for 6 reps (rest 90 to 120 seconds between)  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 02 28

Tuesday 2.28.17 

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Week 2 Day 9  A. Snatch from power position (this is the same as your high hang position) 70% 6 x 2 this is 6 sets of 2 reps B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8 45% 5x3 =5 sets of 3 reps  C. SLDL - stiffed leg deadlift (%of BS)  https://youtu.be/pgZl709ibw0 5o% 5x3 = 3sets of 5 reps  D. Conditioning  Alternate these  1-Weighted Planks - 3x30 sec max  2- Single Arm Farmers Walk - 3x50m R/L  50m= (164ft )  **so do the weighted plank then go into right arm FW, then left arm FW , then back to plank etc :)

2017 02 28

Tuesday, 2.28.17

By: 0

Amateur

Deadlift 1×5 RM, Add 10 pounds to your last DL workout.

Collegiate

3″ Deficit Deadlift 3RM

Conditioning

Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk *Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

2017 02 27

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