Mon. August 7, 2017

Block Snatch Pull (AK) + Block Power Snatch (AK) (60/2, 65/2, 70/2(6))

1+1 = 1 rep

Snatch (AK) + Snatch (65/2, 70/2, 75/2(5))

Halting Snatch Grip Deadlift (85/5, 95/4(4))

Back Squat vs Chains (68/3, 75/3, 80/3(4))

Chain weight less than or equal to 30% of total weight used

A1: Reverse Hypers (4x8)

A2: RKC Plank w/ Reach (4x20 seconds)

Hold RKC plank and alternate reaching forward with each arm

Thu. August 3, 2017

3-position snatch (55/2, 62/1, 68/1(8))

Choose 3 positions to perform snatch; pause for 1s at each start position. 1+1+1=1 rep

Power Clean + Clean (AK) (60/2, 65/2, 70/2(6))

1+1=1 rep

BHN Press (5, 4x4)

Press from behind the neck (clean grip)

A1: T-Bar Row (3x8)

A2: Face Pulls (3x10)

Banded

A3: Ab Wheel Rollouts (3x8)

Wed. August 2, 2017

Clean Deadlift (70/5, 90/4, 105/4(5))

From deficit - stand on plate

High KB Step Ups (1x5, 4x4)

Hold KBs in rack position, 1 on each side

Clean RDL (70/6, 80/10(3))

A1: Glute-Ham Raises (3x8)

A2: Back Extensions (3x8)

Weighted

A3: Waiter's Carry (3x30yds)

Mon. July 31, 2017

Block Snatch Pull (AK) + Block Power Snatch (AK) (55/2(3), 60/2(3), 67/2(3))

1+1 = 1 rep

Snatch (AK) + Snatch (55/2, 62/2, 70/2(6))

Halting Snatch Grip Deadlift (80/6, 90/6(4))

Back Squat vs Chains (60/4, 70/4, 77/4(5))

Chain weight less than or equal to 30% of total weight used

A1: Reverse Hypers (3x8)

A2: RKC Plank w/ Reach (3x20 seconds)

Hold RKC plank and alternate reaching forward with each arm

Thu. July 27, 2017

3-position snatch (55/2, 60/1, 65/1(6))

Choose 3 positions to perform snatch; pause for 1s at each start position. 1+1+1=1 rep

Power Clean + Clean (AK) (55/2, 62/2, 70/2(4))

1+1=1 rep

BHN Press (3x6)

Press from behind the neck (clean grip)

A1: T-Bar Row (2x8)

A2: Face Pulls (2x10)

Banded

A3: Ab Wheel Rollouts (2x8)

Wed. July 26, 2017

Clean Deadlift (70/5, 90/4, 100/4(3))

From deficit - stand on plate

High KB Step Ups (1x5, 3x4)

Hold KBs in rack position, 1 on each side

Clean RDL (77/5, 85/5(4))

A1: Glute-Ham Raises (3x6)

A2: Back Extensions (3x8)

Weighted

A3: Waiter's Carry (3x20yds)

Thu. July 20, 2017

Snatch (70/2, 75/1(2), 80/1(2), 85/1(2))

Clean and Jerk (70/2, 75/1, 80/1, 85/1(2))

Anderson Back Squat (70/2, 75/2, 80/1)

Squat from pins in power rack. Set pins near bottom-most squat position

For Speed! Explode up from pins!

A1: Glute-Ham Raises (1x10)

A2: Single Arm DB Row (2x5)

Thu. July 13, 2017

Snatch (65/2, 70/2, 75/1(3), 80/1(3))

Clean and Jerk (65/2, 70/2, 75/1(3), 80/1(3))

Anderson Back Squat (65/3, 72/3, 77/3(3))

Squat from pins in power rack. Set pins near bottom-most squat position

For Speed! Explode up from pins!

A1: Glute-Ham Raises (3x8)

A2: Single Arm DB Row (3x8)

Wed. July 12, 2017

Snatch Balance (75/3, 82/2(3), 88/2(3))

Snatch (BK) (72/2, 80/2(4), 85/1(4))

Snatch RDL + Pull (85/3, 90/3(2), 95/2(3))

Snatch Pull (BK) on last RDL rep only

Seated Good Morning (4x3)

Same as standing version. Maintain a good back position throughout the exercise.

Dips (4x8)

Thu. July 6, 2017

Snatch (65/3, 70/2, 74/1(3), 78/1(4))

Clean and Jerk (65/2, 70/2, 74/1(2), 78/1(2))

Anderson Back Squat (62/3, 68/2, 73/2(3))

Squat from pins in power rack. Set pins near bottom-most squat position

For Speed! Explode up from pins!

A1: Glute-Ham Raises (3x6)

A2: Single Arm DB Row (3x6)

Wed. Jul7 5, 2017

Snatch Balance (70/4, 80/4, 85/3, 90/3)

Snatch (BK) (70/3, 77/2, 85/2(3))

Snatch RDL + Pull (85/3, 95/2(4))

Snatch Pull (BK) on last RDL rep only

Seated Good Morning (2x4)

Same as standing version. Maintain a good back position throughout the exercise.

Dips (4x6)