2.1 July 16-July 22

Hey, everyone! I’m so sorry I wasn’t around last week, but I heard we had some PRs! Congratulations to everyone for putting in the work, no matter what. This week will be the first relatively easy transition into some heavier weights. Technique wise we’ll be thinking a lot about the first pull and jerks! Note that the workouts, as written below, are sets x reps x intensity!

Day 1

movement prep: 2 times 5 OHS with 5 second at the bottom, 40 m OH carry/side                               

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 5 x (1+1+1) @ 75%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 5 x (2+1) @ 75%
  • front squat + back squat 3 x (5+5) moderate 
  • pull ups (weighted, moderate, if possible) AMRAP x 4
  • weighted sit ups 3 x 10-15

Day 2
movement prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 5×3 light to moderate
  • pause jerks (3 sec in dip, 3 sec in catch) 8 x 1 @ 70-75%
  • snatch deadlift on riser 5×5 @ 80%
  • front rack hold 30 sec heavy

Day 3

movement prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 5 x (1+1) @ 75% 
  • behind the neck jerk up to heavy single, then 90% of that for 1, then 80% 4 x(1+1) (behind the neck, front rack)
  • back squat 5×5 @ 75%
  • 2 rounds:
    floating clean pull with hold at top in full extension x 4
    GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5,  light to moderate 
  • sumo squat  3×8 moderate 
  • 3 rounds: 
    banded pulls x 10-12
    DB bench press x 10-12 
    front leaning ring hold x 20- 30 sec

Day 5
movement prep: time under tensions air squats x 10, snatch drop with bar x 5 

  • snatch doubles x 5 @ 78%
  • clean+ power jerk+ jerk 5 x (1+1+1) @ 78%
  • front squat with 3 second pause at the bottom 4×4 @ 70%
  • 3 rounds:
    single leg good mornings x8 superman hold x 20-30 sec

    ball slams x 20/side

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