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 (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 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%

WEIGHTLIFTING (7AM)

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 – 80% of your pause squat weight x 5 x 3; max 2 min rest between sets

WOD (8AM)

3 rounds, Max Effort, 90 secs each exercise

Row (calories)
Burpee (reps)
Shoulder to overhead, 75/55 (reps)
rest 90 secs