1.) Muscle Snatch + OHS Work at 55% of your 1RM Snatch for 4x2.
2.) Back Squat- Work to 90% of your 1RM Back Squat for a single, then decrease weight by #45 for Drop Set 1x5.
3.) Push Jerk + Push Press Work at 50% of your 1RM Clean & Jerk across ALL sets below.
Complete the following sets each week applying the target increase:
Set 1: 3 Push Presses + 1 Push Jerk.
Set 2: 3 Push Presses + 2 Push Jerks.
Set 3: 3 Push Presses + 3 Push Jerks.
Set 4: 3 Push Presses + AMRAP Push Jerks.
1.) 3 rounds super set Seated DB/KB Press x8 into DB/KB Row x 8
2.) 3 round superset Rear foot elevated split squat (weighted) 8R/8L, directly into 5 broad jumps OR seated box jumps
3.) Accumulate 5 mins in plank (break up as needed, mix in different plank/side plank variations)
Skill: HSPU 3 rounds:
:30 frog stand balance, 10 pike HSPU from box, 5 HSPU negatives (either from a box or from the wall)
4 sets of DB bumper/box step ups (Db in front rack position)
200m run, 16 alt. DB Snatches(50/35), 8 burpees
Scaled: 3-4 RFT
3 sets with 60s rest between movements:
1) strict pullups 8-10,
2) Barbell Bent over row 6-8,
3) DB lateral raise 10-12
5 PC (135/95), 9 TTB, 13 box jump, 17 wallballs(20/14)
2min rest between rounds
Scaled: 2-3 rounds
max reps at 73%
2 RFT: 2min AMRAP of each: burpees, wallballs(20/14), DL(115/75), abmat situps, pullups
2min rest between rounds, all movements right in to the other
1.) Snatch: 8 Minute Time Cap to Complete all Work Sets. Clock starts at first work set.
Week 1: Complete a single at 85, 88, 90, 92, 95% of your 1RM Snatch.
2.) Pause Back Squat 4x2 Work at 75% of your 1RM Back Squat with a two second hold at the bottom of each rep.
3.) Snatch Pull From Deficit (45# plates) Work at 75% of your 1RM Snatch. Maintain tension on the bar for each rep in the sets for 3x4
Optional Accessory Work:
1.) 3x10 Sandbag tempo squats (3 count down, 2 count hold, fast up)
2.) Chest pump superset 3 rounds 10 sandbag bench press directly into 10 1-1-2 DB chest press (with neutral grip/palms facing eachother)start with both DB's in the air, alt. single arm chest press. So it would be right arm down and up, left arm down and up, then both down and up together. 1-1-both= 1 rep)
3.) Alt. Hollow Hold/ Arch hold tabata
Skill: Crossover Symmetry
Death by Barbell complex:
1 DL+1 hang power clean+1push Press (95/65), 2 DL+2 hang power clean+2 Push Press, 3,4,5....
Scaled: moderate DB
As soon as done with complex immediately build to heavy Power Clean in 7min