WEIGHTLIFTING
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
Clean & jerk – 65% x (3 + 1) x 4
Clean pull – 3 x 3 at last week’s segment pull weight
Snatch balance – 4 x 2, 10% lighter than last week
3 sets; no rest:
1 min jump rope
20 KB swings
CONDITIONING
REST DAY
WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 4 sets
Hang snatch high-pull, flat-footed – 3 x 4
Front squat – 5 x 3 with last week’s weight
Reduce weight on clean & jerk complex and high pull by 10% from last week.
CONDITIONING
5 rounds of:
Double Under Practice – 1 min on / 1 min off
Bottom-to-bottom Tabata Squats
Immediately following last interval…
1 mile run
Check out this old school video of Coach Glassman and Annie Sakamoto…Love this shit
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
Snatch – 65% x 3 x 4
Snatch pull – 3 x 3 – use weight from last week’s segment pulls
Snatch push press + OHS – 4 x 2+1
STRENGTH
5 rounds for load:
5 Push Press + 3 Push Jerk + 1 Split Jerk
SKILL
Kipping HSPU practice
Oh and BTW…We miss seeing those faces to the right.
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 3 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
Jerk dip squat – 4 x 3
This is a back-off week. Reduce weights on power snatch/OHS, jerk complex and jerk dip squats by 10% from last week.
STRENGTH
5 rounds for Load
Power Snatch + Overhead Squat
CONDITIONING
“HELEN”
3 Rounds for time of:
Run 400 m
21 Kettlebell Swings, 53/35
12 Pull ups
WEEKLY ENDURANCE WORK (EXTRA)
DAY 1 – Run: 8 x 20:10
DAY 2 – Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
DAY 3 – Run: 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
WEIGHTLIFTING (7 am)
Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3
Back squat – 85% of your pause squat weight x 5 x 3
WOD (8 am)
Tabata Double Unders (Skill Warm-up)
Complete for time:
50 Mountain Climbers
40 Box Jump, 24/20
30 Kettlebell Swing, 53/35
20 Knees-to-elbow
100 step, Overhead Walking Lunge, PVC
20 Knees-to-elbow
30 Kettlebell Swing, 53/35
40 Box Jump, 24/20
50 Mountain Climbers
WEIGHTLIFTING
Rest Day or complete tomorrow’s work if you can’t get it in tomorrow
CONDITIONING
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8
intervals are squats. There is no rest between exercises.
WEIGHTLIFTING
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 4 sets
Clean & jerk – 70% x (3 + 1) x 5
Snatch balance – 5 x 3
CONDITIONING
REST DAY
WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 8 x 4
Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week – notice you have another 2 sets this week.
CONDITIONING
On the Minute for 20 mins:
ODD – Kettlebell Snatch, 53/35 (3L/3R)
EVEN – 30 Double Unders
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1", knee, hip, finish) + snatch pull – (1+1) x 4 sets
Snatch – 70% x 3 x 5
Snatch push press + OHS – 5 x 3+1
Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.
STRENGTH
DEADLIFT, 1 REP MAX
CONDITIONING
Complete 3 rounds for time:
10 Hang Power Clean, 135/85
15 Burpee
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3
Add weight to all exercises today. Next week will be a lighter week, so push your weight increases this week.
STRENGTH
Establish a 1 rep max for:
Back Squat
Shoulder Press
WEEKLY ENDURANCE WORK – EXTRA
Run 800m; Rest 4:00 x 3
Run 100m; Rest 2:00 x 10
Run 3mi @ 90%
