Monday
A. Snatch: Work to a Heavy Single for the day; then (max-10%, max-5%, max) x 3
B. Snatch High Pull 100%x3x4
C. Front Squat: Work to a Heavy Single for the day; then (max-10%, max-5%, max) x 3
+
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
Tuesday
Run 400m
x 6
rest 6 min
PM
A. Power Snatch OTM 70x3x12
B. Power Clean and Push Jerk OTM 70x2+2x12
C1. CGBP 65x8x5
C2. Single Leg Hip Thrust 10-15 per leg x 5; no weight
+
D. For time:
10 DL 315
25 GHD Sit Up-Double Hand
1 RC 15'
7 snatches 165
Wednesday
WALL WALKS (7 reps x 4 rounds)
-1 min rest between sets
-make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as possible throughout.
BODY TIGHTENERS: 10 sec hold/10 sec relax for 6 rounds
-lay down on on ground (on stomach) and mimic a handstand position with hands flat up against wall. Whole body should be flat on ground through exercise. Squeeze entire body as tight as possible working on pushing arm pits down towards ground and rolling hips under into good hip tuck position.
PARTNER HS HOLDS (20 sec x 5 rounds)
-partner holds legs to help with balance and athlete works on position as best as possible.
-stay tight from fingertips all the way to toes.
MU WORK PARTNER STRICT MU (3 reps x 5 rounds)
-full range strict MU with a partner standing on box behind athlete spotting around the waist throughout entire action. Partner spots as much as needd.
-if athlete is incapable of doing strict action even with a spot, work on weakest link (either pull up or dip actions).
+
20 min EMOM
Odd: 4 Front Squat 225 + 5 Strict pull ups
Even: Row 15/10 cal
Friday
AM
3 Sets
ROPE CLIMB (2 reps)
-climb as much as possible legless. Use your legs only when needed. If that means right off the bat, then use them.
-1 min rest between first and second climb.
STRICT DIPS (10 reps)
-eyes stay forward, body tight. Go through full range. Hitting the absolute bottom point and locking out elbows at top are critical points.
HOLLOW HOLDS (1 min)
1 min might be long for some, so make this a max hold if 1 min is difficult. Record times.
PULL UP HOLDS (20 sec)
-complete pull up with as high of a pull as possible.
At peak point hold position for 20 sec. 20 sec might be long for some, so make this a max hold if 20 sec is difficult. Record times.
-whole body stays tight. Eyes stay forward.
CRAB WALKS (50 feet)
-hands and feet on ground. Stomach pointing towards ceiling. Keep hips pressed high towards ceiling as you walk. Walk forward not backward.
+
10 minute warm up (legs)
+
30 sec. AB sprint @ max
rest 2:30
x4
rest 5 minutes
x2
PM
A. Clean and Jerk: Singles to max; then 85x2+1x4
B. Clean Pulls: 100x2x5
C. Back Squat 60/3, 70/3, 80/2, 85/2, 90/2, 95/1, 85x2x2
D. Pendlay Row 3 x 5
+
12 on the clock
1 Hang Squat Cleans 135
1 GHD Sit Ups
2 Bar Muscle Ups
2 Double Unders
3 Wall Ball Shots 20/14
3 Burpee over bar
Saturday
Power Snatch: Singles to max; then (max-10, max-5, max) x 3
+
5.4.3.2.1
Clean and Jerk 185/125
strict Parrallets HSPU (two comp 45s or 1 hi-temp +abmat) x 2
rest 5 minutes
10 minute amrap
10 alt. db power snatch; 70/55#
10 strict ring dips
10 T2B
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