July 2- July 8

This week will be a nice reprieve- a slight back off in both intensity and volume so we can come back to a final week to finish off this cycle next week! Then we’ll get ready to tackle some new stuff in a more strength oriented cycle.

Day 1

  • hang (top of knee caps) snatch 65-75% x 3 x 3,
  • power clean+clean 65-75% x (2+1)
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 75% x 3 x 3
  • 3-5 times with minimal rest:
    • pendlay row x 8, moderate
    • double kb deadlift x 8, moderate
    • toes to bar x 8-15

Day 2

  •  power snatch+snatch push press 70% x (1+1) x 3
  • clean from blocks 70% x 1 x 5 (mid thigh)
  • clean deadlift, triples EMOM for 10 minutes starting 80%, build according to feel
  • 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 73% x (2+1) x 3
  • push press+jerk with 5 sec pause in catch of jerk (3+1) x 3, start moderate and build as able
  • 1+ 1/4 back squat 50% x 4 x 3
  • 3 rounds, 1 minute at each:
    • alternating bicep curls
    • unweighted back extensions with pause at top
    • side plank (30 sec/side)

Day 4

  • snatch from blocks (mid thigh) 70% x 3 x 3
  • no foot clean 75% x 2 x 4
  • weighted plank 3 x 1:00 
  • 1000 m row, at 250, 500 and 750 m complete:
    • single arm front rack carry 2 x 50 m/side

Day 5

  • snatch, all EMOM:
    • 75% x 1 x 10
  • clean+jerk, EMOM
    • 75% x (1+1) x 6
  • front squat up to 85% for singles
  •  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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