A) Snatch: 10 rounds – Every 90 seconds, complete:
1 snatch (90-95% 1 RM)
Rest 5 min
B) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1 clean and jerk (90-95% 1 RM)
Rest 5 min
C) 15 min cap Front squat: Work up to a 3 RM
D) 3 rounds
Run 400 m with medball+50 yard yoke carry 395/275
*For the snatch and clean and jerk, all 10 singles must be down in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as pos…
you should feel like resting.
If you don’t, it’s because for whatever reason you’ve missed something from Monday through Wednesday. If that’s the case, do that which you missed.
A) Back Squat: 3 x 5 reps at 90% of 5 RM on Monday
ATTENTION: If you found a true 5rm and have done programming as written… These will crush your soul.
B) Power jerk: 3 x 5 reps at 90% of 5 RM on Monday
C) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) 1 mile assault bike+20 strict pullups(singles not allowed) 1 mile assault bike+20 strict chin-ups(singles not allowed) 1 mile assault bike+20 bar muscle ups
Second session: preferably after A-D and a nice rest with food in between including a recovery shake and a meal.
Class skill and part A) are kinda redundant. If you are thinking which one is best go with the muscle snatch. Make class workout an additional conditioning piece.
A) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
B) Snatch from the blocks (barbell At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
C) bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
50 box jumps+1 min rest
50 swings 70/53+1 min rest
35 box jumps+:30 rest
35 swings 70/53+:30 rest
20 box jumps+20 swings
Plus 400m sled drag 155/105 added to sled. Keep …
Time to level up!
Ideally all this is done in a single session. The class work should be done after a long break that includes food and rest.
A) warm up
Row 2k+5 rounds of Cindy
ACTUALLY DID 400 m sled drag+row 2k+4 Cindy w/strict pullups
B) build to a 5rm back squat. Then do a set at 95% and a set at 90%
ACTUALLY DID: 415×5, 395×5, 375×5
c)build to a 5rm push jerk. Then do a set at 95% and a set at 90%
ACTUALLY DID: 35, 45, 70 lb db’s x 5
D) 3 rounds:
1000m row + rest :30 + run 400 m rest 2 minutes
ACTUALLY DID: This as written. 22 minutes.