3 sets of:
3 x 6sec. on 10sec. off iso towel Deadlift
Rest 30-60s
4x5 explosive push-ups with 10sec. rest between sets of 5 (scale with elev. hand pos. - go really fast/rooting technique)
Rest 60-90s
3 sets of:
8-12 3-point rows (each side)
Rest 30s
6-10 Box step downs with controlled ecc. (each leg - wtd. in goblet pos. if necessary)
Rest 60s
3 sets
20-30sec. bottom of push up hold
20sec. prone iso row into 8 blackburns
15-25sec. copenhagen plank (each side)
rest ~1min
Snatch: 5 sets of:
pause Snatch DL (2sec. just below knee and 2sec. mid thigh) + Hang Power Snatch (2sec. pause in catch) + High hang Snatch (from hip - 2sec. pause in bottom pos.)
- start @~50% and work up by feel (max 75%). Focus on speed and Positions -
Clean and Jerk: 5sets of:
Power Clean (2sec. pause in catch) + Below knee Clean + pause Split jerk (2sec. pause in dip) + Split Jerk
Start @~50% and work up by feel (max 75%)
Alternative without Barbell:
6 sets of:
10 RKC explosive KB Swings
rest 30s
5 knee tuck jumps
rest 30s
10 expl. Push Ups (rooting technique)
rest 2min
3 sets of:
6-10 Bulg. Split squats (each side) - heavy but perfect form
- load of choice; increase reps and as soon as you can do 10reps increase load -
rest 2-3 min
3 sets:
6-10 Strict Press or Floor Press (now stick to the variation you used last week)
- increase reps or weight as soon as you can do 10reps
rest 2-3 min
3 sets of:
5-10 Chin Ups @tempo 31X1
(Or 8-15 inverted or ring rows @31X1 or 8-12 supinated grip barbell/DB/Kb bent over rows @31X1)
rest by feel
30s Single arm DB/KB OH Marching / side
Rest by feel