2.1 July 16-July 22

Hey, everyone! I’m so sorry I wasn’t around last week, but I heard we had some PRs! Congratulations to everyone for putting in the work, no matter what. This week will be the first relatively easy transition into some heavier weights. Technique wise we’ll be thinking a lot about the first pull and jerks! Note that the workouts, as written below, are sets x reps x intensity!

Day 1

movement prep: 2 times 5 OHS with 5 second at the bottom, 40 m OH carry/side                               

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 5 x (1+1+1) @ 75%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 5 x (2+1) @ 75%
  • front squat + back squat 3 x (5+5) moderate 
  • pull ups (weighted, moderate, if possible) AMRAP x 4
  • weighted sit ups 3 x 10-15

Day 2
movement prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 5×3 light to moderate
  • pause jerks (3 sec in dip, 3 sec in catch) 8 x 1 @ 70-75%
  • snatch deadlift on riser 5×5 @ 80%
  • front rack hold 30 sec heavy

Day 3

movement prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 5 x (1+1) @ 75% 
  • behind the neck jerk up to heavy single, then 90% of that for 1, then 80% 4 x(1+1) (behind the neck, front rack)
  • back squat 5×5 @ 75%
  • 2 rounds:
    floating clean pull with hold at top in full extension x 4
    GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5,  light to moderate 
  • sumo squat  3×8 moderate 
  • 3 rounds: 
    banded pulls x 10-12
    DB bench press x 10-12 
    front leaning ring hold x 20- 30 sec

Day 5
movement prep: time under tensions air squats x 10, snatch drop with bar x 5 

  • snatch doubles x 5 @ 78%
  • clean+ power jerk+ jerk 5 x (1+1+1) @ 78%
  • front squat with 3 second pause at the bottom 4×4 @ 75%
  • 3 rounds:
    single leg good mornings x8 

    superman hold x 20-30 sec

    ball slams x 20/side

July 9- July 15

This will be the final week of our high volume pullunderfast cycle! There will be the option of going for a heavy single on the major lifts on day 5- only do this if you are truly feeling well and up for it, not just to get out of the higher volume of the other option! We will then transition into a strength cycle, the first week of which will be relatively light so we can all get used to the new movements. Push through this week and don’t forget that every rep is an opportunity to practice the correct movement and get better!

Day 1
▪hang (top of knee caps) snatch 76-80% x 3 x 4
▪power clean+clean 76-80% x (2+1) x 4
▪EMOM:
min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 67-77% (of snatch) x (1+2)
min 4-6: front squat 65-72% x 4
min 7-9: back squat 65-72% x 4
▪segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 85% x 3 x 3
▪3-5 times with minimal rest:
-pendlay row x 8, heavier than last week
– double kb deadlift x 8, heavier than last week
-toes to bar x 8-15
-100m sprint

Day 2
▪ power snatch+snatch push press 75% x (1+2) x 3
▪clean from blocks 75% x 1 x 5 (mid thigh)
▪clean deadlift, triples starting at 90% of clean and add 5-10% EMOM up to a heavy set with perfect positions
▪3-5 times with minimal rest:
-single leg box jumps (feel it out, no busted shins allowed) x 10-12/leg
-Russian KB swings x 10, heavy
-Snatch grip OH hold :30- :40 moderate

Day 3
▪snatch high pull + snatch with 5 sec pause in catch 82% x (1+1) x 5
▪hang clean (tops of knee caps) 82% x 3 x 4
▪push press+jerk with 5 sec pause in catch of jerk (3+1) x 4, start moderate and build as able, aim for heavier than last non-deload week
▪1+ 1/4 back squat 65% x 4 x 4
▪3 rounds, 1 minute at each:
-overhead tricep extensions
-single arm DB high pulls
-side plank (30 sec/side)

Day 4
▪snatch from blocks (mid thigh) 78% x 3 x 4
▪no foot clean 78% x 2 x 4
▪clean high pull+ hang clean high pull+high hang clean high pull 78% x (1+1+1) x 4
▪weighted plank 3 x 1:00
▪1500 m row, at 500, 1000 and 1500 m complete:
-single arm farmer’s carry 4 x length downstairs (switch arms half way)

Day 5
▪snatch, all EMOM OR heavy single
76% x 1 x 4
80% x 1 x 4
84% x 1 x 4
▪clean+jerk, every 90 sec OR heavy single
76% x (1+1) x 3
80% x (1+1) x 2
84% x (1+1) x 2
▪front squat 3-3-3 heavy as possible (with good mechanics, of course)
▪ 3-5 times with minimal rest:
-GHD sit up x 15, weighted if possible
-DB push press x 12, heavy as possible
-lateral box jump x 20/side

 

 

July 2- July 8

This week will be a nice reprieve- a slight back off in both intensity and volume so we can come back to a final week to finish off this cycle next week! Then we’ll get ready to tackle some new stuff in a more strength oriented cycle.

Day 1

  • hang (top of knee caps) snatch 65-75% x 3 x 3,
  • power clean+clean 65-75% x (2+1)
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 75% x 3 x 3
  • 3-5 times with minimal rest:
    • pendlay row x 8, moderate
    • double kb deadlift x 8, moderate
    • toes to bar x 8-15

Day 2

  •  power snatch+snatch push press 70% x (1+1) x 3
  • clean from blocks 70% x 1 x 5 (mid thigh)
  • clean deadlift, triples EMOM for 10 minutes starting 80%, build according to feel
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 73% x (2+1) x 3
  • push press+jerk with 5 sec pause in catch of jerk (3+1) x 3, start moderate and build as able
  • 1+ 1/4 back squat 50% x 4 x 3
  • 3 rounds, 1 minute at each:
    • alternating bicep curls
    • unweighted back extensions with pause at top
    • side plank (30 sec/side)

Day 4

  • snatch from blocks (mid thigh) 70% x 3 x 3
  • no foot clean 75% x 2 x 4
  • weighted plank 3 x 1:00 
  • 1000 m row, at 250, 500 and 750 m complete:
    • single arm front rack carry 2 x 50 m/side

Day 5

  • snatch, all EMOM:
    • 75% x 1 x 10
  • clean+jerk, EMOM
    • 75% x (1+1) x 6
  • front squat up to 85% for singles
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

June 25- July 1

 

Everyone appears to be cruising through the high volume in good health 🙂 Now we get to decrease the volume just a tad. Don’t forget to take advantage of these hang positions- with less time to get the bar moving we need to be FAST to pull under! Next week we’ll back off a bit more.

Day 1

  • hang (top of knee caps) snatch 69-76% x 3 x 4, every 2:00
  • power clean+clean 69-77% x (2+1) x 4, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 65-75% (of snatch) x (1+2) (of snatch)
    • min 4-6: front squat 60-70% x 4
    • min 7-10: back squat 60-70% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 80% x 3 x 3
  • 3-5 times with minimal rest:
    • pendlay row x 8, heavier than last week
    • double kb deadlift x 8, heavier than last week
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 74% x (1+2) x 3
  • clean from blocks 75% x 1 x 5 (mid thigh)
  • clean deadlift, triples starting at 88% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 77% x (2+1) x 4
  • hang clean (tops of knee caps) 77% x 3 x 4
  • push press+jerk with 5 sec pause in catch of jerk (3+1) x 4, start moderate and build as able, aim for heavier than last week
  • 1+ 1/4 back squat 60% x 4 x 4
  • 3 rounds, 1 minute at each:
    • overhead tricep extensions
    • unweighted back extensions with pause at top
    • side plank (30 sec/side)

Day 4

  • snatch from blocks (mid thigh) 76% x 3 x 4
  • no foot clean 78% x 2 x 4
  • clean high pull+ hang clean high pull+high hang clean high pull 76% x (1+1+1) x 4
  • reverse plank :30 x 4
  • 1000 m row, at 250, 500 and 750 m complete:
    • single arm bottoms up KB carry 2 x length downstairs (switch arms half way)

Day 5

  • snatch, all EMOM:
    • 75% x 1 x 4
    • 78% x 1 x 4
    • 82% x 1 x 4
  • clean+jerk, every 90 sec
    • 75% x (1+1) x 3
    • 78% x (1+1) x 2
    • 82% x (1+1) x 2
  • front squat 5-5-5 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

1.2 June 18- June 24

It’s been great to see some new and returning faces, even if only temporary. It looks like everyone has been enjoying the higher volume after those weeks of high intensity- keep up the focus on technique. Every rep is practice for those heavier weights!

 

Day 1

  • hang (top of knee caps) snatch 67-74% x 3 x 5, every 2:00
  • power clean+clean 67-75% x (2+1) x 5, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 62-72% (of snatch) x (1+3) (of snatch)
    • min 4-6: front squat 57-67% x 4
    • min 7-10: back squat 57-67% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 77% x 3 x 5
  • 3-5 times with minimal rest:
    • pendlay row x 8, heavier than last week
    • double kb deadlift x 8, heavier than last week
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 72% x (1+2) x 4
  • clean from blocks 73% x 1 x 6 (mid thigh)
  • clean deadlift, triples starting at 85% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavier than last week
    • Snatch grip OH hold :30- :40 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 75% x (2+1) x 5
  • hang clean (tops of knee caps) 75% x 3 x 5
  • push press+jerk with 5 sec pause in catch of jerk (4+1) x 5, start moderate and build as able, aim for heavier than last week
  • 1+ 1/4 back squat 55% x 4 x 5
  • 3-5 times with minimal rest:
    • unweighted back extensions x 15-20
    • russian twists with medicine ball 20/side
    • 50m sled sprint, heavy as possible while still sprinting

Day 4

  • snatch from blocks (mid thigh) 74% x 3 x 5
  • no foot clean 75% x 2 x 5
  • clean high pull+ hang clean high pull+high hang clean high pull 74% x (1+1+1) x 5
  • reverse plank :30 x 4
  • EMOM 10 minutes
    • min 1: 150m row, snatch grip hang remaining time
    • minute 2: rest

Day 5

  • snatch, all EMOM:
    • 73% x 1 x 5
    • 76% x 1 x 5
    • 79% x 1 x 5
  • clean+jerk, every 90 sec
    • 73% x (1+1) x 3
    • 76% x (1+1) 3
    • 79% x (1+1) 3
  • front squat 8-8-8 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side