Week 2 – Sep 25-Oct 1

Keep up the good work!

Day 1

  • Overhead squat heavy single, aim for 3kg heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 83% x 1 x 4, 78% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+4), aim for 3kg heavier than last week
  • Back squat 60% x 10 x 3
  • Get 50 strict T2B or knee raises and 50 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Mid hang power snatch + OHS, 3 attempts at heavy (1+3), aim for 2kg heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 78% x (1+1) x 4, 73% x (2+1) x 3
  • Snatch DL 105% x 5 x 4, reset each rep
  • Get 50-70 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 86% x 1 x 3, 78% x 3 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 83% x (3+1) x 5
  • Push press + front squat, take three attempts at a heavy (4+7), aim for 3kg heavier than last week
  • Get 3 min/side of side planks and 40-50 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 78% x (2+1) x 5
  • (split) jerk balance + jerk in split light x 5 (or squat jerk warmup)
  • Power jerk + split jerk 78% x (2+1) x 5
  • Clean DL 105% x 5 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 88% x 1 x 4, then 78% x 3 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 88% x (1+1) x 3, then 78% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 70% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning (3 separate workouts, not a 3-part workout)

Workout 1

1 mile stroll with moderate sandbag on one shoulder, switch shoulders whenever you want (recommended 70#/50# ish)

Workout 2

20 min alternating EMOM (I promise this one is actually doable unlike the one from last week, work should take less than 40 seconds each minute, scale down if not)

Min 1: 5x(1 T2B + 1 C2B)

Min 2: 8 heavy russian KB swings, 20 double unders

Workout 3

5 rounds for time:

50m farmers carry heavy

10 hspu

20 wall balls

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