This week continues our conditioning cycle. Power through those set of 10 🙂 Volume will begin decreasing after this on many lifts, I promise! Thinking ahead- East Coast Gold is hosting Virginia State Championships on April 13-14! I know a couple of us are planning on heading there, so programming for the next couple of months will centered around peaking for that meet. I encourage everyone to consider competing or at least save the date to tag along.

Day 1

• 3 position no feet no hook snatch (above knee, just below knee, floor), 5 x (1+1+1)@ 68-73% rest 30 seconds between each rep
• low hang clean with slow eccentric build to triple 1-3 kg heavier than last week
• 1/4 back squat + 1/2 back squat+ back squat 5 x (1 + 1+ 3) @ 55-60%
• 30 second on, 30 seconds off x 4 rounds, keep track of total reps:
  • over head ball slams
  • lateral ball slam right side
  • lateral ball slam left side

Day 2

• push press + push jerk 1+1 EMOM x 6, moderate (58-63%)
• push jerk + split jerk 1+1 EMOM x 6, moderate (68-73%)
• 3 rounds:
  • clean grip high pulls x 8-12
  • seated dumbbell curl + arnold press x 8-12
•    3 rounds:
  • jerk steps with brief pause in split position x 4/side (alternating) @ 70-73% (https://www.youtube.com/watch?v=XGuS4SkOPb8)
  • kettlebell cross body carry x 60 m (switch sides half way), moderate  (https://www.youtube.com/watch?v=RlsynGvFGwY)
  •  single leg ring plank x 20-30 sec/side (https://www.youtube.com/watch?v=9ZqWZRuD8vs)

Day 3

• 3 position no feet no hook clean (above knee, just below knee, floor), 5 x (1+1+1) @ 68-73% rest 30 seconds between each rep
• low hang snatch with slow eccentric, build to triple 1-3 kg heavier than last week
• front loaded split squats 3×10/side, slightly heavier than last week
• 3 rounds:
  • hanging hamstring curls with ball OR dumbbell x 8-10  (https://www.youtube.com/watch?v=QyyRNld5ZZw)
  • side plank with adductor twist 3x 10-20 sec/side (https://www.youtube.com/watch?v=ANaBs58yD24)
  • knee jump x 5-8 (https://www.youtube.com/watch?v=XveVp8NqCZ0)
  • kettlebell front rack 90 degree squat hold x 20-30 sec, moderate

Day 4

• clean thruster, build to challenging set of 3
• snatch grip RDLs 3×8, heavier than last week
• side lunges 3×8/side, heavier than last week
• bent over supinated barbell rows 3×8, heavier than last week
• seated box jump 3×5, slightly higher than last week

Day 5

• 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (2+1) @72-76%
• power clean + clean + jerk dip + split jerk 5 x (1+1+1+1) @ 72-76%
• back squat, build to set of 10, 2-5 kg heavier than last week

3 rounds: 

• split squat jumps x10-12/side 
• half kneeling banded lift x 10-12/side (https://www.youtube.com/watch?v=WxKw_xAX7zU)
• single arm dumbbell push press x 8/side