Week 2 – Nov 6-12

Welcome to front squat paradise! Focus on quality of reps as much as possible (I know there are a lot) – high elbows, glutes active, extended upper and lower back as much as possible. Your midline and quads will take a beating this cycle – make sure to take care of them during warm up and cool down (quad and psoas mashing, hip opening, as well as taking care of your posterior chain and keeping your lats, triceps, and thoracic spine as mobile as possible).

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 75% x (1+1), 8 min EMOM
  • Clean pull + power clean 75% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 75% x 5 x 7
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 73% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 75% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 90% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 50% x 5 x 3
  • Snatch pull + hang snatch (knee) 78% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 75%
  • Reverse hyperextension x 10 x 3
  • Front squat 80% x 4 x 8
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 75% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 70% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 90% x 2 x 5
  • Alternating EMOM, 12 min:
    • 10 slow lat rows (band attached to rig)
    • 3 turkish sit-ups / side
    • 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 80% x 1, 8 min EMOM
  • Behind the neck split or squat jerk 78% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 85% x 3 x 10

Recommended Conditioning:

  1. For time:
  • 20 russian KB swings (88/70 or heavier)
  • 10 hspu
  • 16 KB swings
  • 8 hspu
  • 12 KB swings
  • 6 hspu
  • 8 KB swings
  • 4 hspu
  • 4 KB swings
  • 2 hspu

2. 10 min AMRAP:

  • 7 (C2B) pull-ups
  • 7 strict dips
  • 21 double unders

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