Monday, February 12, 2018- Week Four- Day One

1. Muscle Snatch+ OHS+ Snatch Balance W/Out a Dip (3+3+3) x 3. Light.

2. SN PP: 3×3. Try and get heavier than last week.

3. Snatch High Pull + Snatch (2+1) x 3 working sets. Work up to a medium weight and hit for all three sets.

4. 1/4 Front Squat+ Front Squat (1+1) x 3 working sets. Try and get somewhere around your best clean.

5. 3 sets:

L-Sit hold x 60sec (accumulate if needed)

Side Plank lifts x 12 each side.

Friday, February 9, 2018- Week Three- Day Five

1. Snatch Balance: 2×3,3×2. 3×1  Build to a heavy single.

2. Push Press+ Push Jerk: 5x(2+1) . Build to a challenging Push Press.

3. Pause Tempo Snatch: Pause below knee, above knee, mid thigh, power position and then snatch from power position. These should be light. Pause for 2 seconds at each position and work on feeling balanced and strong in your power position before you to go jump.

4. 2” Deficit Snatch Deadlifts: 3×3 @ 90% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 35 total

6. Perfect Push ups or Dips x 40 total

Wednesday, February 7, 2018- Week Three- Day Three

1. Snatch High Pull + Power Snatch + Snatch Balance (1+1+1) x 5. Stay light and just work speed and have fun with a new complex!

2. 3 sets of:

Jumping Box Squats x 5-7. I want these to be super explosive. Go heavy, but pick a weight where you can drive up hard!

rest 60 sec

Landmine Rows x 10 each arm.

rest 2 min

3. 3 sets of:

Back Rack Bulgarian Split Squats x 5 each leg. Try and add a little weight on these.

rest 60 sec

Push Ups with bumper plates on back x 5-10. Go as heavy as possible.

rest 2 min

4. 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

Weighted Back Extension x 15 reps

rest 2 min

Tuesday, February 6, 2018- Week Three- Day Two

1. Muscle Clean + Strict Press + Jerk Balance (3+3+3) x 3

*On the muscle clean, focus on pulling your elbows around HARD and FAST. On the press, focus on moving your face out of the way and practicing good bar path. On the jerk balance, focus on stepping the front foot through WITHOUT letting your weight fall too far forward on the front leg.

2. Clean Pull+ Clean from above the knee (launch) + Clean: (1+1+1) x 3 working sets

3. Push Jerk+ Behind the Neck Jerk + Jerk: (1+1+1) x 4 working sets. Go off of how your push jerk looks and feels.

4. 2” deficit Clean Deadlifts: 4×4

5. 3 sets:

Weighted Sit ups x 25

Face Down Chinese Planks x 60-75 sec hold

Monday, February 5, 2018- Week Three- Day One

1. High Hang Strict Muscle Snatch+ Muscle snatch (from floor) Snatch Balance w/out a Dip + Zotts Press ( 3+3+3+3) x 3. Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar close, elbows high and outside) and strengthening our muscles in that movement. Work your positions from the floor on the muscle snatch. Pause at each position if you need to! The focus on the snatch balance without a dip is PUSHING and PUNCHING against the bar to get your body down! The zotts press needs to be slow and controlled and strong overhead. Do not rush through this warm up!

2. SN PP: 4×3. Try and get heavier than last week.

3. Snatch Pull+ Snatch From Above the Knee (Launch) + Snatch: (1+1+1) x 5 working sets.

4. Pause Front Squat + 1 1/4 Front Squat+ Front Squat : (1+1+1) x 5 Pause for 2 seconds in the bottom. Warm up before you begin counting sets.

5. 3 sets:

Hollow Hold x 60sec

Side Plank lifts x 12 each side.