October 15-October 21

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 5 x (1+1+1) @ 68%
  • Clean high pull + power clean + hang clean from knee 5 x (1+1+1) @ 68%
  • Back squat 1 every 30 sec x 12 @ 63-65% focus on speed
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×5, slightly heavier than last week
  • Single arm OH walking lunges 4 x 10 m/side @ same weight as last week

Day 2

  • Snatch drop build to set of 5, heavier than last week
  • Technique primer: jerk balance 4 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk 5 x (1+1+1+1) @ 63-73%
  • Core work, 4 rounds with as little rest as possible:
    • Standing twists x 15/side
    • GHD hip extensions x 10 + max hold
    • Front leaning rest on rings x 25-35 sec

Day 3

  • Power snatch + low hang snatch  5 x (1+1) @ 73%
  • Power clean triple x 4, on last rep only 3 sec pause in catch then sit into full squat building up to challenging triple heavier than last week * not power clean + front squats
  • Time under tension front squat * + full front squat 3 x 8 + 4, heavier than last week
  • KB/DB death march 3 x 30 m
  • Complete in repeatable sets total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 5×4 @ 85% (clean)
  • Split squat with medial band 3×12-15/side (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 4, ~ 3 minutes rest in between each set
  • Incline DB barbell press 3 x 10-15 @ moderate weight
    • 20- 30 min AMRAP:
    • 30 m farmer’s carry, heavy
    • 20 kcal bike
    • 10 DB push press @ moderate weight

+ 10 m/kcal each round

Day 5

  • Clean+ front squat+ split jerk 5 x (1+1+1) @ 73-76%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 73-76%
  • Tempo back squat, 33X0 4×4, heavier than last week
  • 4 rounds:
    • Front rack carry x 30 m/side
    • DB box step overs x 8/side
    • KB side bends x 10/side

 

Optional Conditioning:

3 x 4 min AMRAP, 2 minutes in between each 4 min:

  • 10 kcal row
  • 12 single arm front rack lunges (6/side)
  • 15 KB swings (heavy)

 

Catch Jake for more suggestions 🙂

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