October 21-October 28

Hey, guys! Still a little ugly volume this week, but its definitely decreasing 🙂 Keep it up!

Week 3

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 4 x (1+1+1) @ 71%
  • Clean high pull + power clean + hang clean from knee 4 x (1+1+1) @ 71%
  • Back squat 1 every 30 sec x 11 @ 65-70% focus on speed
  • Single arm OH walking lunges 4 x 10 m/side @ heavier than last week
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×4, heavier than last week

Day 2

Day 3

  • Power snatch + low hang snatch  4 x (1+1) @ 75%
  • Power clean triple, 3 sec pause in catch then sit into front squat on last rep only x 4, building up to challenging triple heavier than last week
  • Time under tension front squat * + full front squat 3 x 7 + 3, heavier than last week
  • KB/DB death march 3 x 30 m, heavier than last week
  • 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 4×4 @ 88% (clean)
  • Split squat with medial band 3×8-10/side, heavier than last week (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 4, ~ 2 minutes rest in between each set * try to beat or at least maintain from last week but with less rest
  • 20- 30 min AMRAP:
    • 20 cal row
    • 40 m double KB OH carry
    • 7-10 push ups
      • + 10 m/cal each round

Day 5

  • Clean+ front squat+ split jerk 4 x (1+1+1) @ 75-79%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 75-79%
  • Tempo back squat, 33X0 4×4, heavier than last week
  • 4 rounds:
    • Front rack carry x 30 m/side, heavier than last week
    • DB box step overs x 8/side, heavier than last week
    • KB side bends x 10/side, heavier than last week

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