4 sets
5 goblet compass lunges each leg (1 CPL = 1 front lunge + 1 lateral lunge + 1 reverse lunge + 1 curtsy lunge)
rest 30s
ME SA DB/KB strict press into ME pushpress into ME bentover DB row (first one side then the other side / max 15 reps each movement)
rest 60s
3 sets no rest
6-8 turkish situps / Straight arm crunches with weight in hands
6-8 slider leg curls
Snatch: 5 sets of:
3-position Snatch (High hang / hang /floor)
- start @~50% and work up by feel (max 75%). Focus on speed and Positions -
Clean and Jerk: 5sets of:
3-position clean (High hang / hang /floor) + 1 pushjerk + 1 splitjerk
Start @~50% and work up by feel (max 75%)
Alternative without Barbell:
5 sets
5 CMJ with solid landind and reset after each rep
rest 30s
5 OH MB slams from full extention
rest 60s
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
3-4 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