OPT: WK 3 Day 3

Thursday 6-28

 

A. Squat snatch; build to a max

140-155-170-185-195(PR)

B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
335-350-365-385-405-420

C. Clean pulls; 3, 3, 3; rest 3 min
235-245-255

+

50-40-30-20-10

Wall balls

Unbroken double unders (broken)
11:39

OPT: Wk 1 Day 1

Monday 6-11

A. Squat clean; 4 reps on the min for 10 min @65% 1rm
165 x 10 sets OTM

B. Snatch balance; 3, 3, 2, 2, 1, 1; rest 2 min
135-145-155-165-175-185

+

5 sets @100%

20 kbs 2/1.5 pood

60 double unders

rest 3 min bw sets
1:14-1:11-1:13-1:13-1:23
+
Bike ride in and home

OPT: Wk 10 Day 3

Friday 3-8

A. Push jerk 10, 10, 8, 8; rest 2 min

185-205-220-235

B. Bench press; build to a 5RM

350

+

12 min amrap:

10 hand release push ups

10 box jumps 24/20"

10 push press 95/65#

30 double unders

6 rds + 7 reps

OPT: Wk 7 Day 3

Friday 2-15

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

3 position = 95-95-115-115-125-125-135

+

For time:

100 kbs 1.5/1 pood

200 double unders

300m row

10:34

OPT: Wk 6 Day 3

Friday 2-8

A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min

200-205-210-220-230-240

B. Parallete hspu; 30 for time (if can't perform then, do eccentrics at a 5 second count and kick back to top)

9 off paralletes, then sets of 2 reps of 5 sec neg 

+

For time:

100 wall balls

75 chin ups

50 wall balls

25 chin ups

50 sit ups

75 double unders

100 air squats

23:57

OPT: WK 6 Day 1

Monday 2-4

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

3 Position Snatch (high to low)

95-95-105-115-125-125

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets

8-10-9-10

+

4 rounds for time:

12 kb snatch (6/arm) 1.5/1 pood

48 double unders

5:59

OPT: Wk 3 Day 2

Wednesday 1-16:

A. Bench press 1.1.1x3; rest 20 seconds/rest 2 min

315-320-325

B. Split jerk; build to a tough single

185-215-235-250

C. Drop to 80% of B and perform 6 sets of 2; rest as needed bw sets

200 x 2 x 6
+

For time:
50 meter farmers walk 2pd
25 hspu (short stroke)
50 meter farmers walk
25 CTB chin ups
50 wall balls
25 toes to bar
50 wall balls
25 hspu (short stroke)
14:24

... clock starts immediately upon completion and scored as a second workout:

(1 hour later)

300 double unders for time

9:33

OPT: Wk 2 Day 2

Wednesday 1-9

A1. Weighted dip 3-4x4; rest 10 seconds

45-55-65-75-85

A2. Amrap unbroken ring dips x4; rest 3 min

14-11-9-7-7

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

55-65-70x2-70x2

B2. 15 unbroken CTB chin ups x4; rest 3 min

15 UB x 4 sets
+
For time:
25 box jumps 24""
50 double unders
25 kb snatch 1.5/1 pood (right)
50 double unders
25 calories rowing (burpees)
50 double unders
25 kb snatch 1.5/1 pood (left)
50 double unders"
14:09

Wk 3: C&J , Back Squat Volume & IWT

Monday 12-10

Clean & Jerk - x 1 x 4
195-200-205-210
Back Squat Volume
345x10-355x10-370x8-380x8-395x6
+
IWT
5 HPC, 210
10 SG Chins
30 DUers
rest 2-3 min x 5

Wk 2: C&J, Back Squat Volume & IWT

Monday 12-3

Clean & Jerk x 1 x 5
185-190-195-200-205
Back Squat Volume
340x10-350x10-365x8-375x8-390x6
+
IWT
5 HPC, 205
10 SG Pull-ups
30 DUers
rest 2:30-3 x 5