4.30 - 5.5

MONDAY, APRIL 30, 2018- WEEK ONE- DAY ONE

Snatch Progression:
1. High Hang Strict Muscle Snatch+ OHS+ Zotts Press ( 3+3+3) x 3.
Strength:
1. High Hang Snatch 5×3. Warm up to about 55-60% and then begin counting your sets
2. Snatch Push Press: 5×5
3. Pause Front Squat: 5×5 Pause for 2 seconds in the bottom. Warm up before you begin
counting sets.
Post Lifting Core:
3 sets:
Hollow Hold x 30sec
Side Plank lifts x 10 each side.

TUESDAY, MAY 1, 2018- WEEK ONE- DAY TWO
Muscle Clean Progression:
1.  Muscle Clean + Tall Jerk (3+3) x 3 sets
Strength:
1. 3 POS Cleans (hang, below knee, floor) x 3 (Work up to a moderate weight 70-80% for all
3 sets)
2. Behind the Neck Jerk + Jerk: (2+1) x 3 (Work up to a moderate weight 70-80% for all 3
sets)
3. Clean Deadlifts: 5×3. Build to a challenging set of 3.
Post Lifting Core:

3 sets:
Weighted Sit ups x 15
Side plank :45/side

WEDNESDAY, MAY 2, 2018- WEEK ONE- DAY THREE
Strength:
3 sets of:
Box Squats x 10
rest 60 sec
Bent over row x 10
2 min rest in between sets
Then
3 sets of:
DB Bulgarian Split Squats x 6-8 each leg
:60 rest
DB Bench Press x 10
2 min rest in between sets
Then
3 sets of:
Weighted Plank x :45
:60 rest
Back Extension x 10
2 min rest between sets

FRIDAY, MAY 4, 2018- WEEK ONE- DAY FIVE
.
Strength:
1. Snatch Balance: 5×2. (Work up to a moderately heavy double)
2. Push Press: 4×3 (Work up to a challenging set of 3 for your final set)
3. Pause Power Snatch (3 second pause below the knee) + Power Snatch (1+1) x 5.
4. Tempo Snatch Deadlifts: 5×3 ( 85% of 1rm, 5 seconds up 5 seconds down)
Post Lifting Accessory:
3 sets
Strict Chin Ups x 10
Dips x 10

SATURDAY, MAY 5, 2018- WEEK ONE- DAY SIX
Strength:
1. Snatch 3 singles (moderate weight)
2. Clean and jerk 2 singles (moderate weight)
3. Front Squat 5×3 (Work up to a heavy 3)

3.5 - 3.11

Max Out Week:

*Tuesday and Thursday’s working weight should be light to focus technique to prepare for Saturday.

Tuesday Date 3/6/18:

Warm Up:

2x-

:20/side kb on knee ankle stretch

10 sec rest after each knee

:20 wall squat

10 second rest before transition back to kb

3x

10 Good mornings into squat (try to push upper body and chest between legs)

10 Snatch grip behind the neck presses

10 Pass through lunges

Review Snatch  

Snatch - 3 x 2

Snatch Pull – 5 x 3

 

Thursday Date 3/8/18

Warm Up:  

2x

15 Banded Deadlifts

10 Spiderman

15 Banded Good Mornings

10 Elbow Rotations

Review Clean and Jerk

Clean & Jerk – 3 x 2

Clean Pull – 5 x 3

 

Saturday Date 3/10/18

Warm Up:  

2x

15 Good Morning Squats

15 Wall Squats

Hip Circle Side Step

15 Pass through

15 Pull Aparts

Hip Circle Side Step

Review Snatch

Snatch – Max

Review Clean and Jerk

Clean & Jerk – Max

Post lifting accessory -

2.25 - 3.4

Tuesday Date 2/27/18:

Warm Up:

2x

:20/side kb on knee ankle stretch

:10 rest after each knee

:20 foam roller shoulder opener

:10 Rest

:20 Bar Hang

:10 Rest

:20 Good Morning Squat

:10 Rest

Review Snatch Complex  

Snatch/Hang Snatch/High Hang Snatch - 3 x 1 each  

Snatch Pull – 3 x 3

Thursday Date 3/1/18

Warm Up:

2x

15 Banded Pass Through

15 Banded Pull Apart

15 Banded Shoulder Presses

15 Banded Good Mornings

15 Banded OHS

Review Push Jerk/Split Jerk

Push Jerk/Jerk – 3 x 2 + 3

OHS – 3 x 3

Post Wod stretching (focus shoulders)

 

Saturday Date 3/3/18:

Warm Up:  

2x

15 Banded Deadlifts

10 Spiderman

15 Banded Good Mornings

10 Elbow Rotations

Review Clean and Jerk Complex

Clean/Hang Clean/High Hang Clean & Jerk – 3 x 1 + 1

Clean Pull – 3 x 3

2.20 - 2.24

Tuesday Date 2/20/18:

Warm Up:

2x-

:20/side kb on knee ankle stretch

10 sec rest after each knee

:30 wall squat

10 second rest before transition back to kb

3x

10 Good mornings into squat (try to push upper body and chest between legs)

10 Snatch grip behind the neck presses

10 Pass through lunges

Review Snatch Pull/Snatch  

Strength:

Snatch pull/Snatch – 5 x 1 + 2   

Snatch grip deadlifts – 3 x 5

Thursday Date 2/22/18

Warm Up:

2x

15 Banded Pass Through

15 Banded Pull Apart

15 Banded Shoulder Presses

15 Banded Good Mornings

15 Banded OHS

Review Push Press/Split Jerk

Strength:

Push Press/Jerk – 5 x 2 + 1

OHS – 3 x 5

Saturday Date 2/24/18

Warm Up:  

2x

10 Spiderman

10 Behind the neck presses (decrease grip width every rep)

10 Pass through lunges

Review Clean and Jerk

Strength:

Clean & Jerk – 5 x 1 + 2

Clean Grip Deadlift – 3 x 5