Feb 11-Feb 17

Day 1

  • 3 position no feet snatch (above knee, just below knee, floor), 3 x (1+1+1)@ 72-77% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to heavy single
  • 1/4 back squat + 1/2 back squat+ back squat 4 x (1 + 1+ 2) @ 65-70%
  • 30 seconds on, 30 seconds off x 3, try to beat last time:

Day 2

  • push press + push jerk 5 x 1+1, moderate (65-70%)
  • push jerk + split jerk 4 x 1+1 , moderate (75-80%)
  • 3 rounds:
    • clean grip high pulls x 10-12
    • seated dumbbell curl + arnold press x 10-12
  •    3 rounds:
    • jerk steps with brief pause in split position x 3/side (alternating) @ 74-77%
    •  kettlebell cross body carry x 80 m (switch sides half way), moderate
    • single leg ring plank x 30-40 sec/side

Day 3

  • 3 position no feet clean (above knee, just below knee, floor), 3 x (1+1+1) @ 72-77% rest 30 seconds between each rep
  • low hang snatch with slow eccentric, build to heavy single
  • front loaded split squats 3×8-10/side, heavier than last time
  • 3 rounds:
    • hanging hamstring curls with ball OR dumbbell x 10-12
    • side plank with adductor twist x 25-35 sec/side
    • knee jump x 5-8, hold with light dumbbell
    • kettlebell front rack 90 degree squat hold x 25-35 sec, heavier than last week

Day 4

  • clean thruster, build to challenging single
  • snatch grip RDLs 3×8-10, same weight as last week
  • side lunges 3×8-10, same weight as last week
  • bent over supinated barbell rows  3×8-10, same weight as last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 3 x (1+1) @75-80%
  • power clean + clean + jerk dip + split jerk 4 x (1+1+1+1) @ 75-80%
  • back squat, build to set of 6
  • 3 rounds:
    • split squat jumps x5-7/side, heavier than last week
    • banded pallof press x 12-15/side
    • single arm dumbbell push press x 9-10/side, same weight as last week

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