April 29- May 5

Day 1

  • Snatch with pause above knee+snatch with pause below knee 5x (1+1)@70-73%
  • Bench press 5×6-8, heavier than last week
  • Clean high pulls from mid to high blocks 3×8 @58-68%
  • DB pec flyes + reverse flyes 4x (12+12), same weight as last week
  • 250 m row sprints x 5, try to keep same pace each time with minimal rest

Day 2

  • Snatch balance + OHS E2MOM 2+6, 2+5, 2+4, 2+3, 2+2 increasing in weight each set, try a little heavier than last week each set 
  • Renegade rows 4×6-8/side, same weight as last week
  • Plate twists 3×15/side
  • Circuit x 3-4 :
    • Turkish get ups x 5/side, same weight as last week
    • Ring push ups x 5-7 
    • Double KB OH walk x 50-55 sec, same weight as last week

Day 3

  • Clean+mid hang clean+clean 4x (1+1+1) @ 65-70%
  • Box front squats 8×4 @ 55-65% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×6-8, heavier than last week
  • Superset x 3 :
    • OH tricep extensions x 12-15 
    • DB bicep curls x 12-15
  • Superset x 3 :
    • goblet walking lunges x 10/side, heavier than last week
    • banded hamstring curls x 15-20

Day 4

  • Front squat jerk (https://www.catalystathletics.com/exercise/381/Front-Squat-Jerk/) (NOT just a thruster) 5×2, light to moderate
  • Hollow body hold from GHD- find max, then accumulate 45 sec (not including max) 
  • EMOM 15 min:
    • min 1: 30 sec single leg jump rope (per side)
    • min 2: 30 sec single arm KB swings (per side)
    • min 3: 30-40 sec chinese plank

Day 5

  • Flat foot snatch pull+ snatch+ OHS 4 x 2 x (1+1+1) @ 65%
  • Power clean+ power jerk 4 x 3 x (1+1) @ 65%
  • Back squat + box jumps 4 x 4-5+5 @ 73%
  • Snatch high pulls from mid to high blocks 3×8@ 58-68%
  • 3 rounds:
    • single leg tuck ins x 10/side
    • ring side plank x 10-15 sec/sid

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