Week 3 and 4 - plus accessory work list on top

Pick 2-3 exercises from the below list and incorporate them as you see fit.

Pick two from each category. Have fun! 

PRESSING

Three sets of 8-12 reps or 15-30s for holds

  • Barbell Press/Push Press/Split Press/Behind The Neck Press

  • Dumbbell Press/Single Arm Dumbbell Press

  • KB Press/Single Arm KB Press

  • Static OH Holds With Barbell Or Dumbbells/KB’s

  • Sots Press (Snatch Or Clean Grip)

RECEIVING

Three sets of 3-6 reps

  • Heaving Snatch Press

  • Heaving Snatch Balance

  • Snatch Balance

  • Scarecrow Snatch/Clean

  • Tall Snatch/Clean

  • Drop Jerk

PULLING

 Three to five sets of 2-4 reps

  • Pause deadlifts (snatch or clean)

  • NO HOOK GRIP deadlifts

  • Bent Over Rows (snatch or clean grip)

  • RDL’s (8-12 reps)

  • Good Mornings (8-12 reps)

  • Heavy Curls (yes, this is a real thing, 8-12 reps)

Day 1
Snatch - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Snatch Pull - 90%x3x3

Snatch Segment Deadlift (knee) + Floating Snatch Deadlift - 85% x (3+1) x 3

Back Squat (5 sec eccentric on rep 1) - 75%x5, 75%x5x2

*You may take the weight up on bold numbers if you are feeling good

Day 2
Jerk 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Push Press - 70%x5, 75%x5x4

Back Squat Jump - 25%x3x3

*You may take the weight up on bold numbers if you are feeling good


Day 3
Clean - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Clean Pull - 90%x3x3

Clean Segment Deadlift (knee) + Floating Clean Deadlift - 85% x (3+1) x 3

Pause Back Squat - 68%x3x3


Day 4
Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1

Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1

Front Squat - 80%x3, 80% x 3 x 2

Good Morning - 3x5

*You may take the weight up on bold numbers if you are feeling good

Day 5
Snatch - 75% x 1 x 5 OTM

Snatch Pull - 85%x3x3

Back Squat - 75%x3x3

Day 6
Jerk - 75%x1x5 OTM

Push Press - 70%x3x3

Back Squat Jump - 25%x3x3

Day 7

Clean - 75%x1x5 OTM

Clean Pull - 85%x3x3

Pause Back Squat - 65%x2x3

Day 8

Snatch - 70%x1, 75%x1, 80%x1x4

Clean & Jerk - 70%x1, 75%x1, 80%x1x4

Front Squat - 75%x2, 80%x2x2