May 13- May 19

Hey, everyone! This is the last week of this cycle, so give that extra upper body work everything you’ve got before we head into the next cycle. Some of the accessory work peaks in volume, but some of the heavier stuff decreases 🙂

Day 1

  • Snatch with pause above knee+snatch with pause below knee 4x (1+1)@74-77%
  • Bench press 5×7-10, heavier than last week
  • Clean high pulls from mid to high blocks 3×5 @62-72%
  • DB pec flyes + reverse flyes 4x (8-10+8-10), same weight as last week

Day 2

  • Snatch balance + OHS, build to max 1+4
  • Renegade rows 4×3/side, heavier than last week
  • Plate twists 3×15-20/side, same weight as last week
  • Circuit x 3-4 :
    • Turkish get up sit ups x 8/side
    • Single arm OH carry x 30 seconds/side  
    • Ring push ups x as many as possible, leave ~ 1 in the tank
    • rest as needed

Day 3

  • clean+mid hang clean+clean, build to challenging set
  • Box front squats 8×3 @ 65-75% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×5-8, heavier than last week
  • Superset x 4 :
    • OH tricep extensions x 10-12, same weight as last week
    • DB bicep curls x 10-12, same weight as last week
  • Superset x 4 :
    • goblet walking lunges x 8/side, same weight as last week
    • banded hamstring curls x 15-20

Day 4

Day 5

  • Flat foot snatch pull+ snatch+ OHS, build to challenging set
  • Power clean+ power jerk 3 x 2 x (1+1) @ 70-73%
  • Back squat + box jumps 5 x 2+5 @ 78-80%
  • Snatch high pulls from mid to high blocks 3×5@ 62-72%

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