August 20-August 26

I hope everyone enjoyed the last week of the cycle. I heard we had some PRs 🙂 This week is a switch over week- lifts are light and shouldn’t take long at all. This is a good time to put some extra focus on power. Accessory work should just be fun with some variety before we get into the less varied competition cycle next week.

Day 1

  • no foot snatch + snatch 5 x (1+1) @ 70-75%
  • no foot clean + no foot push jerk  5 x (1+1) @ 70-75%
  • push press 1 rep max
  • 4 times:
    • 5 strict presses (heavy)
    • 10-12 back squats (at strict press weight)
    • 8 bent over rows (moderate)
    • 10 russian kettlebell swings (heavy)

Day 2 

  • power snatch 5×2@ 70%
  • power clean 5×2@ 70%
  • 4 times:
    • 7-10/side DB snatches (heavy)
    • 15 goblet squat jumps with dumbbell
    • 7-10 single arm DB push presses per side (moderate)
  • 5 min AMRAP
    • 10 tuck crunches
    • 10 KB windshield wipers

Day 3

  • snatch with pause below knee 4×2@ 70-75%
  • clean with pause below knee + jerk 4x 2x(1+1) @ 70-75%
  • OHS max
  • 4 times:
    • 10 Frankenstein front squats (light to moderate)
    • 10 DB burpee box step overs
    • 10 toes to bar
    • 10 chin ups (palms facing you)

Day 4 

rest

Day 5

  • snatch EMOM 1×10 @ 70-75%
  • clean EMOM 1×10 @ 70-75%
  • back squat 3×6@ 65% 2×5@70% 1×4@75% 1×3@80%
  • snatch deadlift 1 rep max (flat back!)
  • alternating 16 min EMOM:
    • min 1: 45 seconds hand stand push ups or hand stand hold
    • min 2: 40 seconds wall balls
    • min 3: 35 seconds back extensions
    • min 4: rest

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s