Weightlifting
Hang snatch (below knee) – 75% x 2, 80% x 2, 85% x 1 x 3
Hang clean (below knee) – 75% x 2, 80% x 2, 85% x 1 x 3
Heaving snatch balance – 4 x 1; add weight from last wk
Strength/Skill
REST DAY
CONDITIONING
REST DAY
or
PRACTICE THE FOLLOWING:
Weightlifting
Clean & Jerk – 5 x 1 (~80-90%)
Clean pull – 4 x 2
Front squat – 5 x 1
Aim to add weight from what you used last week.
Strength/skill
Conditioning
Complete for time:
Run 400m
35 Knees-to-elbow
30 (steps) Overhead walking lunge, 45/25
25 Power Cleans 115/75#
20 Knees to Elbow
15 (steps) Overhead walking lunge, 45/25
10 Power Cleans 115/75#
Run 400m
Weightlifting
Power clean + power jerk – 75%, 80%, 80%+ x 3
Power snatch + snatch – 75%, 80%, 80%+ x 3
On both exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you’re feeling good.
Strength/skill
15 mins to establish a 1 RM Press Cluster (PP + PJ + SJ)
Conditioning
Five rounds for time of:
50 Double-unders
10 Push Jerk, 75% of above
Rest 1 minute
Weightlifting
Snatch – 5 x 1 (~80-90%)
Snatch pull – 4 x 2
Pause back squat – 5 x 1
Aim to add weight to each exercise from what you used last week.
Strength/Skill
5 Rounds for load
1 Hang Power Snatch + 2 Overhead Squats
1 Hang Power Clean + 2 Front Squats
Conditioning
10 STRICT Pull ups
10 Sumo deadlift high pulls, 75/55
8 STRICT Pull ups
15 Sumo deadlift high pulls, 75/55
6 STRICT Pull ups
20 Sumo deadlift high pulls, 75/55
4 STRICT Pull ups
25 Sumo deadlift high pulls, 75/55
2 STRICT Pull ups
30 Sumo deadlift high pulls, 75/55
Weightlifting
Rest Day
Strength/Skill
Wall Walks, 3 x 3
The focus here is to establish a stable, “hollowed” position while upside down – only the toes and hands should touch the wall.
Conditioning
Run 1 mile
100 Push ups
100 Sit ups
Run 1 mile
Scale by partitioning as needed.
Weightlifting
Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2
Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2
Heaving snatch balance – 4 x 2; add weight from last wk
Strength/skill
Conditioning
REST DAY
Weightlifting
Clean & Jerk – 5 x 2(~75-85%)
Clean pull – 4 x 3
Front squat – 4 x 2
Aim to beat the weights you used last week for these exercises.
Strength/Skill
15 mins to establish a 3 RM of Clean & Jerk (touch & go)
Conditioning
2 min ME KB Swings 53/35
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 Toes-to-bar
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45/35
10 Pullups
-rest 1 minute
2 min ME KB Swings 53/35
Weightlifting
Power clean + power jerk – 75% x 3 sets, 80% x 2 sets
Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
Strength/Skill
15 mins to practice Pull-ups/Kipping/Butterfly/Muscle-ups
Conditioning
3 Rounds for time of:
Run 400 meters
5 Muscle ups
10 Overhead squats, 95/65
Weightlifting
Snatch – 5 x 2 (~75-85%)
Snatch pull – 4 x 3
Pause back squat – 5 x 2
Aim to add weight to each exercise from what you used last week.
Strength/Skill
Every minute on the minute for 7 minutes (8 sets):
2 Back squats at 75% of your last recorded 1 rep max
Conditioning
Complete for time
5 Hang Power Clean, 185/115
25 Box Jumps, 24/20
4 Hang Power Clean, 185/115
20 Box Jumps, 24/20
3 Hang Power Clean, 185/115
15 Box Jumps, 24/20
2 Hang Power Clean, 185/115
10 Box Jumps, 24/20
1 Hang Power Clean, 185/115
5 Box Jumps, 24/20
Weightlifting
Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85%x1x3
Clean & Jerk – 60%x3, 70%x2, 80%x2, 85%x1x3
Front Squat – Heavy Single; 90%x1x2
Strength/Skill
Conditioning
Complete for time:
Row 1000 meters
50 Sit ups
100 Double-unders
50 Pull ups
100 Air squats
Run 800 meters
The sub for Double-unders is 6:1 for Single-unders (600 singles).
