Week 3 – Oct 2-8

Manage your fatigue and pay attention to recovery – this cycle is hard!

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Slow motion snatch light x 3 x 3
  • Snatch 85% x 1 x 4, 80% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Back squat 65% x 8 x 3
  • Get 55 strict T2B or knee raises and 55 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Low hang power snatch + OHS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 80% x (1+1) x 4, 75% x (2+1) x 3
  • Snatch DL 110% x 4 x 4, reset each rep
  • Get 55-75 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 88% x 1 x 3, 80% x 2 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 85% x (2+1) x 5
  • Push press + front squat, take three attempts at a heavy (3+6), aim for 3kg heavier than last week
  • Get 3 min/side of side planks and 45-55 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 80% x (1+1) x 5
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 80% x (2+1) x 5
  • Clean DL 110% x 4 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 90% x 1 x 4, then 80% x 2 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 90% x (1+1) x 3, then 80% 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 73% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning

Workout 1:

1 mile stroll with a single heavy kettlebell farmers carry, (recommended 70/50), switch hands whenever.

Workout 2:

Alternating 21 min EMOM:

min 1: 10-15 cal bike

min 2: 10 DB thrusters

min 3: 4 T2B + 6 C2B + 4 T2B

Workout 3:

Choose one of the class workouts from this week, preferably one with no barbell.

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