Check out this cool insight into a lifter’s schedule and training- super cool [p.s. notice that one of the lifters featured in this is vegan 🙂 ] I hope everyone enjoyed easing into the first week of the new cycle. Expect a challenge this week as we maintain the volume but increase intensity just a tad. I’ve been seeing some great efforts on all of the jerk work. Keep it up!

Day 1
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) @ 77%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 5 x (2+1) @ 77%
  • front squat + back squat 3 x (5+5) , + 2-4 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 4 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

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

  • press in split 5×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 8 x 1 @ 73-78%
  • snatch deadlift on riser 5×5 @ 83%
  • front rack hold 30 sec heavy

Day 3
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) @ 78% floor then hang focuses on
  • power, hang then floor focuses on technique through reaffirming positions 
    behind the neck jerk up to heavy single, aim for heaver than last week, then 90% of that for 1, 80% 4 x(1+1) (behind, normal)
  • back squat 5×4 @ 78%
  • 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 heavier than last week 
  • sumo squat  3×8 moderate 
  • 3 rounds: 
    banded pulls x 10-12
    DB bench press x 10-12, heavier than last week 
    front leaning rest on rings x 30-40 sec

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

  • snatch doubles x 4 @ 80%
  • clean+ power jerk+ jerk 5 x (1+1+1) @ 80%
  • front squat with 3 second pause at the bottom 4×4 @ 72%
  • 3 rounds:
    single leg good mornings x8 
    superman hold x 30-40 sec
    ball slams x 20/side

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