Tuesday 2/14

  • 3 position muscle snatch light x 1 x 5
  • Snatch (full, of course) 80% x 1 x 8 every 30 seconds
  • Take 5 min to work up to snatch single at 95-101%
  • FS 75% + 6-12kg x 5 x 7 (Beginner: 3 reps x 5 sets at 2kg heavier than last time)
  • HSPU x 5 x 2 strict with deficit, then 3 max sets kipping with no deficit (Open prep: use height standard)

Sunday 2/12

  • Air squat drop x 5 x 5
  • Unweighted split jerk footwork x 5 x 5
  • Clean & jerk 77% x 1+1 x 7 EMOM (Open prep: one bounce into jerk)
  • Take 5 min to work up to C&J single at 90-95%
  • Deficit clean lift-off + deficit clean pull 85% x 3+1 x 5
  • 5 rounds, not for time:
    • 1-5 muscle ups (rings)
    • 50-100 DU unbroken set

Thursday 2/9

  • Jerk grip OHS x 3 x 5
  • Power clean + push jerk 75% x 2+1 x 7 EMOM
  • Take 5 min immediately after the EMOM to work up to a heavy single power clean + push jerk
  • FS 85% +3-6kg x 3 x 10 (Beginner: 3 reps x 5 sets at 3kg heavier than last time)
  • Strict pull-up 3 max sets, C2B pull-up 2 max sets (3-4 min of rest)

Tuesday 2/7

If you are getting beat up on this program, maybe consider taking a rest day between lifting days!

  • 3 position muscle snatch light x 1 x 5
  • Snatch (full, of course) 77% x 2 x 7 EMOM
  • Take 5 min immediately after the EMOM to work up to a snatch single at 90-95%
  • FS 80% +3-6kg x 4 x 8 (Beginner: 75% x 3 x 5)
  • HSPU x 5 x 3 strict with deficit, then two max sets kipping with no deficit (Open prep: use height standard)

Sunday 1/29

Stay on top of your mobility work!

Make up day, or:

  • Air squat drop x 5 x 5
  • Unweighted split jerk footwork x 5 x 5
  • Clean & jerk 70% x 1+1 x 7 EMOM (Open prep: one bounce into jerk)
  • Deficit clean lift-off + deficit clean pull 85% x 3 + 1 x 5
  • 5 rounds, not for time:
    • 1-5 muscle ups (rings)
    • 5 high box jumps