Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×6 each leg Floor Press 5, 5, 5
Conditioning
Complete one on the minute for 12 minutes. 100 Yard Sprint
2016 09 21
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Power Snatch 6×2 Use 85% of your Power Snatch
Conditioning
Complete 5 Rounds for total Reps: Supine Bent Over Rows – Max Reps in 30 seconds Rest 30 Seconds Lateral Burpee Over Bar – Max Reps in 30 seconds Rest 30 Seconds Barbell Thrusters – Max Reps in 30 seconds Rest 1 minute
2016 09 19
ONE WEEK FROM COMP and 1RM's!!!
A. Snatch
Work up to your opener or 93% of your max Snatch
B.
Clean and Jerk
Work up to your opener or 93% of your max Clean and Jerk
C.
Front squats
1x1 @ 75-85%
speed, speed, speed, or you are done.
D. Core work
2016 09 19
Remember these Heavy Singles should be without fail !
A.
Snatch
15 minutes to establish heavy single
B.
Snatch light work
4 Rounds
Every minute on the minute
Snatch x 1 @ 75% of today’s single
C.
Clean and Jerk
15 minutes to establish heavy single
D.
Clean and Jerk light work
3 Rounds
Every minute on the minute
Clean and Jerk x 1 @ 75% of today’s single
E.
Back squat
1x1 @ 75-85%
speed, speed, speed or you STOP.
F. Core work :)
2016 09 19
Snatch, Clean and Jerk, Complexes
A)
Snatch
15 minutes to establish heavy single for the day
B)
3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max
C)
Clean and Jerk
15 minutes to establish heavy single for the day
D)
3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)
Clean and Jerk Complex
10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)
Snatch Complex
10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)
2016 09 19
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5
Conditioning
5, 4, 3, 2, 1 Reps of: Power Snatch Row – max distance in 60 seconds
2016 09 18
2016 09 17
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 8×2 (Use 90% of Power Clean 1 RM)
Conditioning
Complete 10 rounds for time: Deadlift – 3 Reps Evil Wheels – 10 Reps
2016 09 15
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM)
Conditioning
Complete 4 Rounds:
40 yd Sprint KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint Arnold Press – 11 Reps
-Rest 60 Seconds-
20 yd Sprint 30″ Box Jump – 5 Reps
-Rest 60 Seconds-
2016 09 14
Amateur
Deadlift 1x5 RM (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Collegiate
Rack Pull 3, 3, 3, 3 Chin Ups 3 x Max Reps
Conditioning
Complete as many rounds as possible in 9 Minutes: Hang Power Clean – 3 Reps Lateral Ball Slam – 6 Reps Lateral Hops – 9 Reps
2016 09 12