Monday, September 25th - Sunday, October 1st

Week 3

 

Monday

 

(A) hang clean + clean + jerk – 85% x (1 + 1 + 1) x 5

 

(B) Back Squat – 2RM

 

(C)

·      Row 1k, then

·      15, 10 & 5 reps

·      muscle- ups

·      power clean & jerk, 135/95

·      then, row 500m

 (D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday 

(A) Jerk – 85% x 2 x 5

(B)  21, 15 & 9 reps

·      box jumps, 24”

·      push press, 115/75lbs

(C) Row 1k

(D) Russian twists – 5 x 20

 

Wednesday

 

(A) Snatch – 85% x 2 x 5

 

(B) Snatch pull – 93% x 5 x 3

 

(C) With a 95/65lb bar, AMRAP in 1:10 minute, rest 50s minute between stations

·      power snatch

·      overhead squats

·      thrusters

·      shoulder to overhead

·      back squat

 

 

(D1)  weighted plank – 3 x 30s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  Power Jerk – 3RM

 (B) Row 30 minutes for max distance

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 85% x (1+ 1) x 3, Then add weight to a heavier set if possible.

 

(B) Front squat – #RM

 

(C)

AMRAP in 4 minutes x 2, rest 4 minutes

·      10 thrusters, 115/75lbs

·      10 pull – ups 

ab work of choice