January 21- January 27

Hi, everyone! I hope you are all feeling refreshed after some time off. This cycle will be relatively light and higher in volume, with a little more emphasis on some of the accessory exercises that constitute each day. This will lead us into a strength cycle with a little more focus on hamstrings and positional work as well as some pressing!

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 5 x (1+1+1)@ 65-70% rest 30 seconds between each rep
  • low hang clean with slow eccentric, build to challenging triple (not max)
  • 1/4 back squat + 1/2 back squat+ back squat 5 x (1 + 1+ 3) @ 50-55%
  • 30 second on, 30 seconds off x 3 rounds:
    • over head ball slams
    • lateral ball slam right side
    • lateral ball slam left side

Day 2

Day 3

Day 4

  • clean thruster, build to challenging set of 4
  • snatch grip RDLs 3×8, moderate
  • side lunges 3×8/side, moderate
  • bent over supinated barbell rows, 3×8
  • seated box jump 3×5

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (2+1) @70-73%
  • power clean + clean + jerk dip + split jerk 5 x (1+1+1+1) @ 70-73%
  • back squat, build to challenging set of 10
  • 2 rounds:

Optional conditioning: 

  • 60 seconds on, 30 seconds off:
    • row for calories
    • plank should taps
    • bike for calories
  • E2MOM x 4
    • row 150 m
    • 8 burpees over rower

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