Weightlifting
Power snatch – 70% x 1 x 5
Power clean & jerk – 70% x 1 x 5
Clean Pull – 90% x 2 x 3
Strength/Skill
Power Snatch x 2 x 5
1 Snatch Balance + 1 Overhead Squat x 5
a) Snatch Pull x 3 x 5
b) Strict toes-to-bar x 5 x 5
Conditioning
12-11-12
12-10-12
Weightlifting
Snatch – 80% x 1 x 2, 85% x 1, 90% x 1
Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1
Front squat – 80% x 2, 85% x 1 x 2
Strength/Skill
For Load:
Clean & Jerk, 2-2-2-2-2 (rest 2 mins between rounds)
Front Squat, 3-3-3-3-3 (rest 3 mins between rounds)
Conditioning
4 rounds for time of:
50 Double-unders
10 Front squats, 55% of above 3RM
12-8-12
Weightlifting
Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Front squat – heavy single; 90% x 1
Strength/Skill
GHD Sit-ups & Hip/Back Extensions & Glute/Ham Raise
Conditioning
Partnered Intervals
As Many Rounds/Reps as possible in 3 mins of each of the following:
Sprint
Rest 90 secs
5 Hang power cleans, 135/85
Rest 90 secs
7 Wall balls, 20/14
Rest 90 secs
9 Box jumps, 24/20
12-7-12
Weightlifting
Rest Day
Strength/Skill
Conditioning
With a continuously running clock, complete the following:
3 rounds of:
6 Deadlift, 275/175
3 Wall walks
Rest exactly 3 mins, then…
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Rest exactly 3 mins, then…
3 rounds of:
6 Deadlift, 275/175
3 Wall walks
12-6-12
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:
12-5-12
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
12-4-12
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
12-3-12
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
11-30-12
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.
