Tuesday 2/21

It’s our de-load day! Please significantly decrease volume and intensity of all of your training for the first half of this week. We’ll be maxing front squats Thursday night, it would be great if everyone could max then.

  • 3 pos muscle snatch light x 5
  • Snatch 60-75% x 1 x 7
  • C&J 60-75% x 1 x 5
  • 10 min of freestanding handstand practice, with sets of strict pull-ups in between
  • Mobility

Sunday 2/19

  • Air squat drop x 5 x 5
  • Unweighted split jerk footwork x 5 x 5
  • Clean & jerk 80% x 1+1 x 8 every 30 seconds (Open prep: one bounce into jerk)
  • Take 5 min to work up to C&J single at 95-101% if it’s there
  • Deficit clean lift-off + deficit clean pull 85% x 3+1 x 5
  • 5 rounds, not for time:
    • 1-5 muscle ups (rings)
    • 50-100 DU unbroken set

Saturday 2/18

Last front squat workout day!

Looks like the heaviest successful one was around 280 kilos?

  • Sotts press light x 3 x 5
  • Power snatch 80% x 1 x 10 every 30 seconds
  • Take 5 min to work up to heavy single power snatch
  • FS 85%+6-12kg x 3 x 10 (Beginner: 3 reps x 5 sets at 3kg heavier than last time)
  • T2B 14-20 x 5
  • 5 rounds as fast as possible:
    • 100m row
    • 30 DU

 

Thursday 2/16

Almost done with the front squats!

  • Jerk grip OHS x 3 x 5
  • Power clean + push jerk 80% x 1+1 x 10 every 30 seconds
  • Take 5 min to work up to heavy single power clean + push jerk
  • FS 80% +6-12kg x 4 x 8 (Beginner: 3 reps x 5 sets at 3kg heavier than last time)
  • Strict pull-up 2 max sets, C2B pull-up 3 max sets (3-4 min of rest)

Tuesday 2/14

  • 3 position muscle snatch light x 1 x 5
  • Snatch (full, of course) 80% x 1 x 8 every 30 seconds
  • Take 5 min to work up to snatch single at 95-101%
  • FS 75% + 6-12kg x 5 x 7 (Beginner: 3 reps x 5 sets at 2kg heavier than last time)
  • HSPU x 5 x 2 strict with deficit, then 3 max sets kipping with no deficit (Open prep: use height standard)

Sunday 2/12

  • Air squat drop x 5 x 5
  • Unweighted split jerk footwork x 5 x 5
  • Clean & jerk 77% x 1+1 x 7 EMOM (Open prep: one bounce into jerk)
  • Take 5 min to work up to C&J single at 90-95%
  • Deficit clean lift-off + deficit clean pull 85% x 3+1 x 5
  • 5 rounds, not for time:
    • 1-5 muscle ups (rings)
    • 50-100 DU unbroken set

Thursday 2/9

  • Jerk grip OHS x 3 x 5
  • Power clean + push jerk 75% x 2+1 x 7 EMOM
  • Take 5 min immediately after the EMOM to work up to a heavy single power clean + push jerk
  • FS 85% +3-6kg x 3 x 10 (Beginner: 3 reps x 5 sets at 3kg heavier than last time)
  • Strict pull-up 3 max sets, C2B pull-up 2 max sets (3-4 min of rest)