Friday Jan 17th
ACTIVATION
Bergner Warm Up and whatever else you need to get ready for some OLY
STRENGTH
Snatch Complex Snatch (with pause at knee) + Snatch: Max (9 RPE)
Clean and Jerk Complex Clean (with pause at knee) + Clean + Jerk: Max (9 RPE)
Pick at least one below
Close Grip Bench Press 60% for 3 x 10
Strict Press (5 second eccentric) 90% of 5RM for 3 x 5
Pendlay Rows (paused on chest 1-2 sec) 60% for 3 x 10
CONDITIONING
4 Rounds
500 M Row
25 GHD SU
20 Alt Db Clean and jerk #50#35
Wednesday Jan 15th
ACTIVATION
2 Rounds
1:00 Min X Walks
15 Empty bar RDLs
20 TRX Knees to Elbows
STRENGTH
Hang Clean (below knee, 5 sec eccentric) 70% for 6 x 2
SS Bar Rear Leg Elevated Split Squats (5 sec eccentric all reps) 90% of 5RM for 3 x 5 each leg
Snatch Grip Deadlift (eccentric slower than concentric, stop 1 inch from ground) 90% of week 2 weight for 2 x 5
Hyperextensions with Barbell 3 x 10
CONDITIONING
EMOM for 10 Min
7 TTB
For Total Working Time
30 Burpees - 25 -20 -15 -10
10 DL#225#185 - 10 -10 -10 -10
20 WB#20#14 - 20 -20 -20 -20
2 Min rest after each round
COOL DOWN
Tuesday Jan 14th
ACTIVATION
4 Rounds
Ski 150 m
20 Box step ups
STRENGTH
Dumbbell or Kettlebell Push Press 90% of 5RM for 3 x 5
Wide Grip Bench Press (wider than normal comp grip) 80% for 5 x 5
Hang Snatch Grip High Pulls 60% for 3 x 8
CONDITIONING
AMRAP in 2 min
10 Thrusters
3 Muscle Ups
2 Min Rest
4 Rounds
SKILL
25 foot handstand walk with plate obstacle course
Every 2 min for 14 min
Monday Jan 13th
ACTIVATION
3 Rounds
5 Pull Ups
10 Air Squats
5 Walkout with spiderman and reach
STRENGTH
Hang Snatch (below knee, 5 sec eccentric) 70% for 6 x 2
Front Squat 90% of 3RM for 3 x 3
Unilateral RDLs 4 x 8 each leg (eccentric slower than concentric)
CONDITIONING
3 ROunds #vest 20/14
200 M Run
25 Pull Ups
20 Lunges
Saturday Jan 11th
ACTIVATION
Floss Shoulders
Row 5 Min
20 Empty Bar Low Hang Squat Clean Thrusters
STRENGTH
Back Squat with Belt 65% for 10 x 10
TRX Leg Curls 5 x 10
CONDITIONING
Bike 25 Cal
Power Snatch 25 #75#55
Thruster 25 #75#55
Bike 20 Cal
Power Snatch 20 #95#75
Thruster 20 #95#75
Bike 15 Cal
Power Snatch 15 #115#95
Thruster 15 #115#95
Bike 10 Cal
Power Snatch 10 #135#!15
Thruster 10 #135#115
Friday Jan 10th
ACTIVATION
2 Rounds
15 Scap Retractions
15 Bear Hug Squats
15 Strict Press
Then
Bergner Warm Up
STRENGTH
Snatch Complex 2 Snatches (with pause at knee) + 2 Snatches: Max (9 RPE)
Clean and Jerk Complex 2 Cleans (with pause at knee) + 2 Cleans + 1 Jerk: Max (9 RPE)
PICK 1 or 2 of the following
Close Grip Bench Press 60% for 5 x 10
Strict Press (5 sec eccentric) 5RM (8 RPE), then -10% for 2 x 5
Bentover Rows (paused on chest 1-2 sec) 63% for 5 x 10
CONDITIONING
AMRAP 4 Minutes
100′ HS Walk
30 Box Jump Overs 24/20″
Max Rep Alternating DB Snatch 50/35lbs in remaining time
Rest 2:00
AMRAP 4 Minutes
30 Box Jump Overs 24/20″
30 Alternating DB Snatch 50/35lbs
Max distance HS Walk in remaining time (5′ = 1 rep)
Rest 2:00
AMRAP 4 Minutes
30 Alternating DB Snatch 50/35lbs
100′ HS Walk
Max Rep Box Jump Overs 24/20″ in remaining time
Score is total reps.
You should have close to 2 minutes to work on the “max rep” movement each interval.