Monday
Warm-Up: Lower body Focus (Hips, kees, ankles) and core
Skill: practice cleans for Tuesday progress into Front Squat
Front Squat (volume)
6×2
Build to heavy 2 rep, stay same for all sets
Tuesday Time Cap: 12:00
Warm-Up: Full body, focus on shoulders
Skill: Berguner for clean and practice footwork for jerk
“Grace” FT:
30 Clean & Jerks
3 minute rest
Then in 5 minute window,
Build to heavy single
Wednesday Time Cap: 20:00
Warm-Up: Upper body, focus on back and shoulders
Skill: handstand push-ups and kipping pull-ups
For Time:
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups Heels remain on the ground to allow for strict movement
Strict HSPU no elevating headrest, pike on box to keep strict and work full ROM
Thursday
Warm-Up: posterior, focus on upper back and hips
Skill: snatch grip deadlift into snatch work
Snatch Grip DL
5-3-3-3-1-1-1-1-1
Then:
GHD hamstring curls 2×10 Everyone modified to easy version
Friday
Warm-Up: full body, focus on shoulders and hips
Skill: footwork into behind neck jerks, focus on bar path today
Behind the neck Split-Jerk
6×2
Build to 2 rep max
