1.2 June 18- June 24

It’s been great to see some new and returning faces, even if only temporary. It looks like everyone has been enjoying the higher volume after those weeks of high intensity- keep up the focus on technique. Every rep is practice for those heavier weights!

 

Day 1

  • hang (top of knee caps) snatch 67-74% x 3 x 5, every 2:00
  • power clean+clean 67-75% x (2+1) x 5, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 62-72% (of snatch) x (1+3) (of snatch)
    • min 4-6: front squat 57-67% x 4
    • min 7-10: back squat 57-67% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 77% x 3 x 5
  • 3-5 times with minimal rest:
    • pendlay row x 8, heavier than last week
    • double kb deadlift x 8, heavier than last week
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 72% x (1+2) x 4
  • clean from blocks 73% x 1 x 6 (mid thigh)
  • clean deadlift, triples starting at 85% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 75% x (2+1) x 5
  • hang clean (tops of knee caps) 75% x 3 x 5
  • push press+jerk with 5 sec pause in catch of jerk (4+1) x 5, start moderate and build as able, aim for heavier than last week
  • 1+ 1/4 back squat 55% x 4 x 5
  • 3-5 times with minimal rest:
    • unweighted back extensions x 15-20
    • russian twists with medicine ball 20/side
    • 50m sled sprint, heavy as possible while still sprinting

Day 4

  • snatch from blocks (mid thigh) 74% x 3 x 5
  • no foot clean 75% x 2 x 5
  • clean high pull+ hang clean high pull+high hang clean high pull 74% x (1+1+1) x 5
  • reverse plank :30 x 4
  • EMOM 10 minutes
    • min 1: 150m row, snatch grip hang remaining time
    • minute 2: rest

Day 5

  • snatch, all EMOM:
    • 73% x 1 x 5
    • 76% x 1 x 5
    • 79% x 1 x 5
  • clean+jerk, every 90 sec
    • 73% x (1+1) x 3
    • 76% x (1+1) 3
    • 79% x (1+1) 3
  • front squat 8-8-8 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

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