OPT: Wk 8 Day 3

Saturday 8-10

A. 1 1/4 front squat 5x3; rest 2 min
285-295-300-305-310

B. Hang squat snatch below the knee; 2, 2, 2, 1, 1, 1; rest 3 min
160-170-180-190-200(F-F)-185-195(+5)

+

10-1

Power clean 135/95#

Goblet squat 2/1.5 pood
7:39

OPT: Wk 7 Day 2

Wednesday 7-24

A. 1 1/4 front squat 5x5; rest 2 min
135-205-245-275-285-290-295-300

B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
95-125-140-150-160-170-180-190

+

3 rounds for time:

20 kbs 2/1.5 pood

20 wall balls
4:49

OPT: Wk 4 Day 2

Tuesday 7-2

A. Thruster; build to a tough single
185-215-235-255-275

B. Drop to 80% of A and perform 2 reps on the min for 10 min
215 x 2 reps OTM for 10 sets

C. Hang squat snatch from below the knee 2, 2, 2; rest 3 min
95-115-135-145-155

+

5 TnG squat clean

Sprint 100m @95%

rest 3-5 min x6
(weight/time/recovery)
1. 135#/:31/3min
2. 145#/:30/3:30
3. 155#/:28/4min
4. 165#/:30/4:30
5. 175#/:29/5min
6. 185#/:30

OPT: Wk 7 Day 1

Monday 2-11

A. Back squat with chains 4, 4, 4, 2, 2, 2; rest 2 min

355-365-375-405-435-455 (+40# of chain)

B. Squat snatch from blocks (below knee) 1, 1, 1; rest 2 min

135-145-155

+

7 rounds for time:

7 power clean 135/75

7 no push up burpee lateral hops over bar

6:40

OPT: Wk 5 Day 2

Wednesday 1-30

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min

315-345-365-425-455 (+ 40# chain)

B. Squat snatch from high blocks 1, 1, 1; rest 2 min

135-145-155

+

All done @100%

3 min AMRAP:

10 no push up burpee box jumps 20
10 power clean and jerk 95/65
2 Rds

Rest 10 min

3 min AMRAP:

10 deadlift 185/115
10 burpee lateral hop over bar
3 Rds

Rest 10 min

 

3 min AMRAP:
15 hang power snatch from below knee 75/33
15 box jumps 20"
2 Rds

OPT: Wk 1 Day 1

Monday 12-31

TRAINING: (Being)
A1. Back squat 4, 2, 4, 2; rest 10-20 sec
385-405-435-475
A2. Weighted dip 8, 8, 6, 6; rest 90 seconds
25-35-40-45
B. Hang squat snatch; build to a 3 rep max in 3 attempts
(each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
125-135-150
C1. Push jerk 2-3 tough reps x5; rest 10 seconds
175-185-195-205-215
C2. Amrap unbroken hspu x5; rest 3 min
3-3-3-3-2
+
2 min AMRAP @95%
7 thrusters 95#
7 chin ups
Rest 6 min x4
3+2-3-3-2+7

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 2: Hang Snatch + Power Jerk @ 65%, Pulls... Pull-ups & Bench, Sprints

Tuesday 3-6

High-Hang Snatch - 65% x 2 x 6
120 x 2 x 6 
Power Jerk - 65% x 2 x 6
200 x 2 x 6
Snatch Pull - 90% x 3 x 6
165 x 2 x 6

PM
Deadhang Pull-ups
10-10-10-10-10
Bench 5x5
275-285-295-305-315

Sprints
400, 4 min rest
300, 3 min rest
200, 2 min rest
100

Wk 3: Snatch Skill Day

Tuesday 2-7

High-Hang Power Snatch + OHS (2 sec pause in bottom) (1+1) x 3
95-95-95
High-Hang Snatch 65%-75% x 1 x 5
95-115-125-125-125-130
Push Press + Jerk 65%-75% (1+1) x 5
195-210-225-205-205
Halting Snatch Deadlift 80% x 3 x 3
150-150-150

Snatch Skill Day, Push Press + Jerk

Tuesday 12-13

Snatch Balance + 1 ¼ OHS – 80% x 2 x 3
170 x 2 x 3
Push Press + Jerk – 65% x 2 x 3
195-205-205
Snatch Deadlift + High-Hang Snatch – 75% x 2 x 3
135-140-140
Snatch Deadlift – 105% x 4 x 3
205 x 4 x 3

High-Hang Snatch + Snatch Balance + 1 1/4 OHS, Halting DL + High Hang Snatch, Push Press + Jerk, Snatch DL

Wednesday 11-30


High-Hang Snatch + snatch balance + 1 1/4 OHS – 5 x 3
95-115-125
135 - 5x3
Halting Snatch Deadlift + High-Hang Snatch – 70% x 2 x 5 135 x 2 x 5
Push Press + Jerk – 60% x 2 x 3
185-215-185
Snatch Deadlift – 100% x 5 x 3
205 x 5 x 3

Mid-Hang Snatch, Power Jerk @ 70%, Snatch Pull > Abs

Wednesday 10-26

OLY TRAINING:
•Snatch from blocks or mid-hang - 70% x 2 x 5
135 x 2 x 5
•Power jerk - 70% x 2 x 5
185-180-195-200-205
•Snatch pull - 95% x 3 x 5
185 x 3 x 5
•Sit-up - 80 total

Mid-Hang Snatch, Power Jerk, Snatch Pull > Sit-ups

Wednesday 9-21

OLY TRAINING:
Snatch from blocks or mid-hang - 65% x 2 x 6
135 straight sets
Power jerk - 65% x 2 x 6
HPC + PJ 190-195-200-205-210-215-220
Snatch pull - 90% (of snatch) x 4 x 5
185 straight sets
Sit-up - 70 total
40+30