Week 1.2 – Jan 29-Feb 4

Congrats everyone on grinding through the first week – the volume has come down a little for this week. Keep being explosive on the jumping work!

Day 1

  • No foot, no contact, no hook grip snatch light x 3 x 4
  • Snatch 75% every 30 sec for 14 reps
  • No foot clean + back/front split jerk or no foot squat jerk light x (1+2) x 4
  • C&J 75% every 45 sec for 10 reps
  • Back squat 65% x 2, every 30 sec for 7 min (fast reps)
  • 4 times:
    • Quarter squat jump empty bar  w/ pause in power position x 8
    • Stiff leg deadlift moderate x 7
    • (empty) Standing barbell twist x 20
    • Strict pull-ups max reps

Day 2

  • Straight arm snatch in snatch + sotts press light x 3+3 x 4
  • 3 position no foot snatch (high hang, below knee, ground) 70% x 4
  • Press in power clean x 5 x 4
  • Power clean + power jerk 65% x (1+2) x 4
  • Snatch PP + tempo 55×0 OHS 70% of snatch x (5+1) x 4
  • 3 times:
    • Floating tempo snatch DL 90% at 5353 x 3
    • High step up 10/leg, weighted if possible
    • Low bear crawl 2x length of downstairs

Day 3

  • High jump power snatch 55% x 2 x 4
  • Snatch heavy 3-3-3 (triple counts if finished under 30 sec)
  • Clean muscle under + tall jerk + lunge in jerk or narrow OHS
  • Clean heavy 2+1 x 3 (finish under 20 sec)
  • Front squat 5-5-5 @ 73-76-78%
  • 4 times:
    • Double KB high jump x 8
    • Windshield wipers (hanging or on ground) x 5-10 / side
    • Bent over row x 5 moderate
    • Max rep strict static dip

Day 4

  • Behind the neck press in power snatch light x 5 x4
  • No foot power snatch 60% x 2 x 3
  • Press in clean light x 5 x 4
  • 2 position no foot clean + no foot power jerk (mid hang, low hang) 65% x (1+1) x 2 x 4
  • 3 times:
    • Floating tempo clean DL 90% at 5353 x 3
    • Jerk dip/drive with pause 85% x 3
    • Squat jump 20% of BS x 8

Day 5

  • Back squat 5-5-5 @ 73%-76%-78%
  • Snatch + OHS on 2 min clock, start at 78% add 2% each time until 88%
  • C&J (2+1 or 1+2, do more of whatever is weaker) on 2 min clock, start at 80% and add 2% each time until 88%
  • 4 times:
    • Depth jump x 8 (not seated box jump)
    • Uphill seal walk x 3
    • Weighted back extension x 10 + 15 sec hold
    • Max rep strict hspu

Recommended Conditioning

  • Open workout 14.4
  • Max bike calories in 5 minutes, with 16 DB snatches (50/35) at the start of every minute (including the first one)
  • 5 rounds for time: 3 muscle ups, 6 DB thrusters (50/35 in each hand), 9 burpees
  • Make up a missed one from the last three weeks, or choose an appropriate class workout (preferably no barbell, definitely no heavy barbell)

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