June 25- July 1

 

Everyone appears to be cruising through the high volume in good health 🙂 Now we get to decrease the volume just a tad. Don’t forget to take advantage of these hang positions- with less time to get the bar moving we need to be FAST to pull under! Next week we’ll back off a bit more.

Day 1

  • hang (top of knee caps) snatch 69-76% x 3 x 4, every 2:00
  • power clean+clean 69-77% x (2+1) x 4, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 65-75% (of snatch) x (1+2) (of snatch)
    • min 4-6: front squat 60-70% x 4
    • min 7-10: back squat 60-70% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 80% x 3 x 3
  • 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 74% x (1+2) x 3
  • clean from blocks 75% x 1 x 5 (mid thigh)
  • clean deadlift, triples starting at 88% 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 77% x (2+1) x 4
  • hang clean (tops of knee caps) 77% x 3 x 4
  • push press+jerk with 5 sec pause in catch of jerk (3+1) x 4, start moderate and build as able, aim for heavier than last week
  • 1+ 1/4 back squat 60% x 4 x 4
  • 3 rounds, 1 minute at each:
    • overhead tricep extensions
    • unweighted back extensions with pause at top
    • side plank (30 sec/side)

Day 4

  • snatch from blocks (mid thigh) 76% x 3 x 4
  • no foot clean 78% x 2 x 4
  • clean high pull+ hang clean high pull+high hang clean high pull 76% x (1+1+1) x 4
  • reverse plank :30 x 4
  • 1000 m row, at 250, 500 and 750 m complete:
    • single arm bottoms up KB carry 2 x length downstairs (switch arms half way)

Day 5

  • snatch, all EMOM:
    • 75% x 1 x 4
    • 78% x 1 x 4
    • 82% x 1 x 4
  • clean+jerk, every 90 sec
    • 75% x (1+1) x 3
    • 78% x (1+1) x 2
    • 82% x (1+1) x 2
  • front squat 5-5-5 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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