Wednesday, April 17, 2019-Week Nine- Day Three

3 sets:

Bear Crawl with Bumper Plate on Back x 50ft.

100m DB Farmers Carry (HEAVY)

Hollow Hold DB Bench x 10. In hollow position, do DB bench


Muscle Snatch + Vertical Jump with Barbell (3+5) x 3 sets

Pause Mid Knee Snatch (Pause at mid knee and pause in receive) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 2 sets, (1+1) x 3. 

Back Squat + Front Squat (3+2) x 5 sets. 

Seated DB Rotational Press x 10 (palms facing you at bottom, palms facing away from you at the top). 

Tuesday, April 16, 2019-Week Nine- Day Two

3 sets:

Single Arm KB Waiter Hold Step ups x 8 each leg

Resistance Dead Bugs x 10

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 


Jerk Dip + Push Jerk + Jerk Dip+ Jerk: (1+1+1+1) x 4 working sets.

Clean from 1” off floor: 5×2. 1 rep going from top down, one rep going from floor. 

Snatch Deadlift on 2” Riser: 3×4 @ heavy load. 

Monday, April 15, 2019-Week Nine- Day One

3 Sets:

Single Arm KB Deadlift x 14 (7/7)

Single Arm DB Rotational Muscle Clean (5/5) (DB starts on outside of left foot, right arm reaches down and muscle cleans to right shoulder)

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)


Back Squat @ Tempo: 5×3 (3 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (3+2+1)x 3, (2+1+1) x3

Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 4 working sets. 

Snatch: 3 singles.

3 sets: 

Weighted Pull Up + Knee Up x 10 (1+1 for ten reps)

Banded Push Ups x 10 

Weighted Ab Mat Sit ups x 20

Friday, April 12, 2019-Week Eight- Day Five

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)


Pause Snatch Balance (pause for 3 seconds in the bottom): 5×1

Power Clean+ Push Jerk (1+1) x 4

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side