Switching / Fun Week

Have fun with this week! It’s a lot of stuff that we don’t do often. It should be less stressful than lifting heavy every day like we’ve been doing for the last several months, but it won’t be easy and it’s still important. It should give your body a little bit of a break from the last mesocycle and/or start kicking it into gear for what we’ll be doing for the next 5 weeks (plenty more weightlifting), as well as provide a little bit of joint maintenance work.

Rest as needed in the circuits, but try to keep moving. Choose weights where movement quality is good. Don’t take much time establishing heavy singles.

As always, if you’re doing three days a week, do 1, 3, and 5.

Day 1

  • Snatch 65% x 3 x 5
  • C&J 65% x 2 x 4
  • 1RM strict press
  • 5 times through, for quality:
    • 5 strict presses heavy (70-80% of 1RM)
    • 10 back squats (same weight)
    • 5-10 strict pull-ups (assisted if necessary)
    • 10 good mornings moderate
    • Goblet side lunge, 10/side, light
  • Crossover symmetry if available, if not, shoulder rotations light x 10 x 3, Lu raises x 10 x 3, lat pull-downs x 10 x 3
  • Mobility, at least 20 min

Day 2

  • Power snatch 60% x 2 x 5
  • PC+PJ 60% x 2 x 4
  • Max effort L sit, then max effort L hang
  • Max sandbag ground to overhead in 1 min, heavy as possible
  • 1RM Sots press
  • 5 times through, for quality:
    • 5-10 static dips
    • 10 DB or KB snatches per side, heavy
    • 10-15 GHD situps, weighted if possible
    • 10 twisting slam ball throws /side
    • 15 cal bike or 10 cal ski sprint
  • Mobility, at least 20 min

Day 3

  • Snatch 70% x 2 x 5
  • C&J 70% x 1 x 5
  • Max height box jump (if you hurt yourself you’re in trouble). If you hate box jumps, measure a max height vertical jump and a max distance standing long jump.
  • 1RM bicep curl
  • Bear complex heavy single (squat clean thruster + back rack thruster)
  • 5 times through, for quality:
    • 10 barbell bicep curls, moderate
    • 10 frankenstein front squats (same weight)
    • Double KB overhead walking lunge, 10 steps/side, moderate
    • 20 oblique crunches / side
    • Sled pull or prowler 50m, heavy (should be able to jog but not sprint)
  • Crossover symmetry if available, if not, shoulder rotations light x 10 x 3, Lu raises x 10 x 3, lat pull-downs x 10 x 3
  • Mobility, at least 20 min

Day 4

  • Power snatch 65% x 1 x 5
  • PC+PJ 65% x 1 x 4
  • 1 max effort plank hold
  • DB or KB squat snatch heavy single each arm
  • Max time plate hold each arm (grip training)
  • 5 times through, for quality:
    • 10 RDLs, moderate
    • Single arm OHS x 5/arm, moderate
    • Barbell upright row x 10
    • 10 max distance over the back slam ball throws (everyone use 30#)
    • 10-15 strict T2B (or knee raise as high as possible)
  • Mobility, at least 20min

Day 5

  • Snatch 75% x 1 x 6
  • C&J 75% x 1 x 5
  • Snatch DL heavy single (only counts with good back position, no straps)
  • Weighted pull-up heavy single
  • Weighted push-up heavy single
  • 5 times through, for quality:
    • Deficit push-up x 10
    • Bent row x 10, moderate
    • OHS x 5, moderate
    • Back squat x 10, same weight as OHS
    • 100m sprint (up to the 200m turnaround, then walk back)
  • Crossover symmetry if available, if not, shoulder rotations light x 10 x 3, Lu raises x 10 x 3, lat pull-downs x 10 x 3
  • Mobility, at least 20 min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s