WEIGHTLIFTING
Rest Day or Perform tomorrow’s segment if you will miss
SKILL
Burgener Warm-up
Snatch set-up and first pull
STRENGTH
Power Snatch – Heavy Single
DYNAMIC EFFORT
On the minute for 10 mins – 3 Power Snatch @ 65% of HS
Snatch Pulls – 75% x 3, 85% x 3, 95% x 3
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 – (1+1) x 4 sets
Clean & jerk – 75% x (2 + 1) x 5
Clean pull – 85%x3, 90%x3, 95%x3
Snatch balance – 5 x 2
CONDITIONING
REST DAY
WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 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 – 5 x 3; 2-3% heavier than last week
CONDITIONING
2 rounds:
100 Double unders
25 Wall balls, 20/14
25 Burpees
25 Toes to bar
Rest 5 mins between rounds
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 – (1+1) x 4 sets
Snatch – 75% x 2 x 5
Snatch pull – 85%x3, 90%x3, 95%x3
Snatch push press + OHS – 5 x 2+1
STRENGTH
Push Press, 5-5-5-5-5
CONDITIONING
Push up – 2 min max
rest 10 sec
Run 400 meters
rest 10 sec
Chin ups- 2 min max
rest 10 sec
Run 400 meters
rest 10 sec
Sit ups – 2 min max
rest 10 sec
Dips – 2min max
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + 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 from last week to the snatch and jerk complexes and the dip squats.
STRENGTH
5 rounds for load:
Hang Power Snatch + Overhead Squat + Hang Squat Snatch
Back Squat
5-5-5+
These are percentage based squats. Percentages will be on the board.
Bent-over barbell row
5-5-5-5-5
Barbell good mornings
5-5-5-5-5
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
WOD (8 am)
AMRAP in 15 mins of:
Sprint (100 m)
10 Wall ball, 20/14
10 Box Jump, 30/24
10 Hand-release push up
WEIGHTLIFTING
REST DAY
STRENGTH
15 mins to establish a Clean & Jerk Heavy Single
On the minute for 10 mins
3 Clean and Power Jerk, 65% of HS
CONDITIONING
3 Rounds for time:
10 Deadlift (sumo), HS from above
Run 400 meters
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 – (2+1) x 4 sets
Clean & jerk – 70% x (3 + 1) x 5
Clean pull – 80%x3, 85%x3, 90%x3
Snatch balance – 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.
CONDITIONING
REST DAY
WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 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 – 5 x 3; 2-3% heavier than last week
Add weight from week 3 to the high-pulls and clean & jerk complex.
CONDITIONING
In addition to “General Warm-up”, warm-up with 2 rounds of
7 burpees, 6 sit-ups, 5 KBS, 4 Pull ups, 3 HSPU
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 53/35
40 Pull-ups
30 Handstand push-ups
For Kipping Handstand Push Ups, the athlete should assume an upside down sitting position so that the soles of the feet are pointed at the ceiling, the hands are in the peripheral vision and mid line is stable.
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 – (2+1) x 3 sets
Snatch – 70% x 3 x 5
Snatch pull – 80%x3, 85%x3, 90%x3
Snatch push press + OHS – 5 x 2+1
Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.
STRENGTH
Split Press, 5-5-5-5-5
CONDITIONING
4 Rounds for time of:
50 Double Unders
5 Shoulder-to-Overhead, 135/85
