This weeks strength program

monday 7-11-16

  1. 1 snatch from hip, 1 snatch from above knees, 1 snatch from floor  3 to 5 sets @ 75% to 80%
  2. snatch grip dead lifts work up to a max , then 1 drop set of 5 reps
  3. 3 front squats 3 push press from rack 3 sets @ 60%
  4. a. pull-ups 4 sets 8 ,glute ham raise 3 sets of 8 to 10 reps
  5. a. 1 arm db row 3 sets of 10r 10L . russian twists 3 sets of 20

tuesday 7/12 conditioning

  1. 10 hang power cleans with 40kg/50kg men, 20-30kg women
  2. 1 OH farmers walk with belted led  2 plates drag 80 yards
  3. 10 burped box jumps 5L5R
  4. 5L5R DB snatch men 60-70kg,women 40-50kg
  5. 5 rounds of above

wednesday 7/13 strength

  1. front squat or full clean 5,4,3,2,1 add weight to @ set
  2. farmers carry 2 laps in parkin blot or turf
  3.  DB push press 4 sets 12
  4. DB bench 4 sets of 12
  5. buellars 4 sets 8
  6. point position band pulls 5 sets 5R5L
  7. sled push 10,sled pull 10 with 2 red plates
  8. glute ham bridge 2 sets 20
  9. weighted planks 2 sest 1 min

thursday 7/14 conditioning

  1. DB complex
  2. squat press 3 sets 20
  3. burpee w/DB 3 sets30
  4. bent rows 3 sets 40 plus 30 double unders between each movement for active recovery
  5. DB snatch 1 set of 20 R/L, 1 set 10R/L
  6. RDL 2 sets 20
  7. renegade rows 2 sets 28
  8. reverse lunge 2 sets 5R/L plus 20 jumping jacks between each set

friday 7/15 strength

  1. back squats 5 sets of 5 65-75%
  2. super heavy KB swings w 88 kg or 106 kg for max reps
  3. DL 5 sets 1 @ 80%
  4. belted sled sprints 5 sets 2 w/2 plates
  5. bear crawl 5 sets 1 on turf
  6. keg toss 5 sets 7
  7. walking lunges 100 reps
  8. body squats 100 reps
  9. hollow rocks 100 reps

saturday 7/16 conditioning

  1. mobility plus dynamic warmup
  2. 250 meter row (#2,3,4-5 rounds)
  3. burpees over rower 7 reps
  4. KB around the world 10R/L heavy (4 sets of 4 thru 7)
  5. atlas stone pick ups 12,8,6,2 R/L
  6. lateral box jumps 12,8,6,2, R/L
  7. 1 bar bell power clean plus 10 push press
  8. 2 cargo climbs ( 3 rounds #8-11)
  9. 1 S street sprint w/ DB
  10. 20 hollow rocks
  11. 20 med ball weaves

weightlifting 7/11-16

monday

  • 3 SB 1 OHS 3 sets at 80%
  • PS 3 sets of 2 @80%
  • 2 power clean 1 jerk 4 sets @ 80%
  • FS work up to heavy single

tuesday

  • sorts press 3 sets 5 @ 20% or higher of best jerk
  • 2 pause snatch at knees 3 sets 1 @ 80%
  • K pull 2 from ground, 2 from above the knee, 1 from floor, 3 sets @ 100% or best snatch

wednesday

  • 1 power clean onto squat plus 1 jerk 8 sets 1 @ 80%
  • 2 clean DL shrugs, 2 pulls from ground 3 sets of 110% of best clean and jerk
  • hang snatch below the knees 10 sets 1 @ 80%
  • back squat 4 sets 3 @ 80%
  • FS 3 sets 1 @80%

thursday

  • OHS 3 sets 2 @ 80%
  • 2 power jerk, 1 from rack 4 sets @ 80%
  • power clean 3 single @ 60%
  • power snatch 4stes 1 @ 50%

friday

  • snatch 3 reps a@ 60,70,75,80%, 1 single @ 80% or better
  • clean and jerk 3 reps @ 70,80,85%  3 reps 75%
  • BS work up to 90% 1 drop set of 20 at 50-60%

saturday

  • 1 power snatch 1 OHS 3 sets 2 @ 60%
  • 1 clean 2 FS 3 sets @ 50%
  • FS 3 sets of 5 # 70%
  • sumo stiff leg DL 2 sets of 8@ 50%

add in accessory work remember to listen to your body all percentages of snatch of clean and jerk are just for these movements all other movements we can add or reduce weight based on how we are performing .

  • pull ups 3 sets of 5
  • glute ham raise
  • weighted planks
  • DB shoulder raises

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s