Low Bar Box Squats: 3×8. Pick a medium weight and hit for all three sets.
Single Arm DB Press + Single Arm DB OHS (5+5). Press and ohs on right arm and then switch to the left arm.
Pull ups or lat pull downs x 10
Light Dumbbell Flies x 10. Slow and Controlled.
L sit on parallels or rings x 30-45 seconds. accumulate if needed.
Muscle Clean + Strict Press: (3+5) x 3
Clean Pull + Clean + Jerk (1+1+1) x 5. Work up to a heavy single for the day
Clean Pull: 3×3 @100%
Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day.
Muscle Snatch: 3,2,1,1,1
Snatch Deadlift to below the knee+ Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. Work up to a heavy single for the day.
Back Squat: 5,3,1,1,1,1,1
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Front Squat: Work up to a heavy single for the day in 5 sets.
Today is a great day to condition with friends!!
Tall Snatch + Snatch Balance without a Dip + Zotts Press: 3x (3+3)
Push Press: 10,8,6,4,2
Snatch Jump (Just like a snatch pull but i want you to jump as high as you can to get your legs firing properly) + Power Snatch + Snatch: (2+1+!) x 5. Keep these lighter and work on fast, aggressive leg drive!
*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!
Power Clean + Push jerk: (3+3)x2, (2+2)x2, (1+1)x2
Snatch Deadlift: 3×3
DB Bulgarian Split Squats x 10 each leg.
Hand Stand Hold or Seated 2 arm DB Hold Overhead x 30-60 seconds.
Pull Ups or Lat Pull Downs x 5-10 Slow and Controlled.
DB Incline Bench x 10
Banded Pull Aparts x 25
DB Flies x 10
Weighted Planks x 45-60 seconds
Sled Push SPRINT x 50 ft
OH Walking lunge x 20 steps (hold 25# plate overhead)
15 perfect push ups
Full Grip Front Squat + Pause Split Jerk: (3+3) x 4 Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)
Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2
Clean Deadlift No Straps No Hook Grip: 4×3. Heavy as possible.
KB Farmers Carry: 3x200m