Weekly Programming
A) 1 Clean + 2 Jerks (push or split)
* 80-90% 1RM
* EMOTM for 12 Min
*
* If every lift is perfect you have five min to hit as many singles above 90% as you can. Perfect.
B) Back Extensions
* 50 Reps
* Hold a plate on your shoulders
* AHAP
Conditioning:
20 Wall Balls
10 TTB
Rest 1:1
6 Rounds
A) Snatch Press
* Work to your best set of 3 over 7 sets
* drop 20% and do one set of ME Presses
* This is not a jerk, don't drop under it.
B1) Back Squat
* 3x5
* Try do be 10-15 lbs above last week
* 60 Sec Rest
B2) Dumbbell Single Leg RDL's
* 3x5
* Heavy
* 60 Sec Rest
Conditioning:
500 Meter Row
50 DU's
AMRAP 12 Min
A) Snatch
* 1 Snatch + 1 Over Head Squat
* 80-90% 1RM
* EMOTM for 12 Min
*
* If every lift is perfect you have five min to hit as many singles above 90% as you can. Perfect.
B) Mid Line Stability of Choice
* 7 min
* AMRAP
Conditioning:
Back Squat (Taking bar from the ground #135#95)
Pull Ups
Burpees
21-15-9
Remember just because you can do #135 and 95# here doesn't mean you should. If this is above 60-65% or your 1RM DO NOT DO IT. Use that weight instead.
