Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
2 rounds of
10 goblet squats, heavy bell
10 SDHP, heavy bell
10 one legged DL, 5 each
150 m row
Workout Warmup: Strength
Dead lift:
5x3 starting at 75% and working up to a heavy triple.
Workout:
5 rounds of:
10 power snatches, 95/65, RX+ 115/75, RX++135/95
10 box jumps
3 MU’s, or 7 C2B pullups, or 12 chin over pu’s
Lift:
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
E.
One set of:
Bearhug Sandbag Carry x 400 meters
Skill:
Ring MU practice
Max set in 3 min, rest 3 min and repeat.