OPT: Wk 2 Day 3

Thursday 6-20

A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
155 x 5 x 8 sets  - 155 x 4 x 2 sets OTM

B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
155-175-185-195-205-215

+

3 sets @100%

10 unbroken thrusters 95/65

Row sprint 20 seconds @100% (250M)

rest 3 min
:56-:54-:55

+

3 sets @100%

10 TnG power clean 135/95#

Airdyne sprint 20 seconds @100% (10 Burpees AFAP)

rest 3 min
:46-:45-:45

 

OPT: Wk 18 Day 1

Monday 5-13

A. Squat snatch; build to a tough single in 4 attempts
135-155-170-180
B. Hang squat clean; build to a max
185-205-225-235-245
+
3 min amrap:
3 thrusters 165/95
3 Muscle ups
29 reps
rest 3 min
+
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups
115 reps

OPT: Wk 11 Day 3

Friday 3-15

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

205-220-235

B. Amrap hspu in 10 min

40

+

10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 95/65#

22:44

OPT: Wk 3 Day 1

Monday 1-14:

A. Deadlift 3, 2, 1; rest 2 min

475-515-545F-525

B. Power clean; 2, 2, 1, 1; rest 2 min

205-225-235-245

C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics

135x5-145x5

+

12 min AMRAP:
20 squat clean 95
20 squat clean 135
20 squat clean 165
20 squat clean 195
AMRAP squat clean 225 in remaining time
45 Reps

Oly Deload/Skill & Back Squats

Friday 5-4

High Hang Snatch + Snatch - 65% (1+1) x 5
125 x 5 sets
High Hang Clean + Clean and Jerk - 65% (1+1) x 5
170 x 5 sets
Back Squat - 65% x 5 x 3, 75% x 3 x 3
295 x 5 x 3 - 340 x 3 x 3

Gen.Cyc Wk 3: Hang Work, Sn Bal, Bench, Halting DL

Tuesday 4-17

• High Hang Snatch - 65% x 2 x 3
130 x 2 x 3
• High Hang Clean - 65% x 2 x 3
170 x 2 x 3
• Snatch Balance - 80% x 2 x 4
150-160 x 2 x 3
• Bench - 50-60-70% x 5 + AMRAP -1 Pull-ups
175-210-245/11-10-9
• Halting Clean Deadlift – 80% x 4 x 3
210 x 4 x 3

Gen.Cyc Wk 3: Hang Clean, Snatch Balance, Pulls

Wednesday 3-14

Mid-Hang Clean - 65% x 2 x 6
165 x 2 x 6
Snatch Balance - 80% x 2 x 2
155 x 2 x 2
Clean Pulls - 90-95% x 4 x 3
235 x 4 x 3

Clean & Jerk Skill Day

Tuesday 12-20


Clean Deadlift + High-Hang Clean– 75% x 2 x 3
190 x 2 x 3
OHS – 85% x 2 x 3
185-195-205
Push Press + Jerk – 70% x 2 x 3
210 x 2 x 3
Clean Deadlift – 105% x 4 x 3
315 x 3 x 3

Snatch Balance @70%, Jerk, @80% Halting DL + High-Hang Clean @70%

Wednesday 12-7


Snatch Balance – 70% x 2 x 3
145 x 2 x 3
Jerk – 80% x 2 x 5
240 x 2 x 5
Halting Clean Deadlift + High-Hang Clean – 70% x 2 x 5
175 x 2 x 5

Mid-Hang Clean @ 70%, Clean Pull, Snatch Balance

Wednesday 11-2

OLY TRAINING:
•Clean from blocks or mid-hang - 70% x 2 x 5
185 x 2 x 5
•Clean pull - 95% x 3 x 5
245 x 3 x 5
•Snatch balance - max for day; 80% of that x 2 x 3
165 x 2 x 3
•Planks - front/side x max x 2
TBA

Mid-Hang Clean, Clean Pull, Snatch Balance

Wednesday 9-28

OLY TRAINING:
•Clean from blocks or mid-hang - 65% x 2 x 6
170 straight sets
•Clean pull - 90% (of clean) x 4 x 5
235 straight sets
•Snatch balance - max for day; 80% of that x 2 x 2
135x3x3