Monday Volume Focus
Warm-Up: Full body, focus lower body w/ high amount hip/lower body movements this month
Skill: Berguner, emphasize using legs to move weight arms for pulling under
Clean & Jerk
10×2 Get to 65% around 4-5 set, form dictates weight
1 Power Clean & Jerk
1 Hang Squat Clean & Jerk
~65% of 1RM
1:30- 2 min rest b/w sets
Tuesday Time Cap: 18:00
Warm-Up: Lower body focus, posterior shoulders to help with overhead squats
Skill: Overhead squats
“Nancy”
5 RFT:
400m Run
10 OH Squats (95/65) Try and get to Rx weight rather than keep stimulus
Wednesday For Volume
Warm-Up: Full body with focus on shoulders/posterior
Skill: Berguner, like Monday, arms long, use legs for moving bar
Snatch
10×2 Get to 65% around 4-5 set, form dictates weight
1 Power Snatch
1 Hang Squat Snatch
~65% of 1RM
1:30 rest b/w sets
Thursday Time Cap: 22:00
Warm-Up: Full body general, get heart rate up
Skill: touch on each movement so it’s understood
For Time:
1-2-3-4-5-6-7-8-9-10…1 (45/35) just the bar!
Push-Press
Hang power cleans
Deadlift
Friday Build to heavy 3
Warm-Up: Posterior focus, upper back
Skill: Deadlift, back angle focus (keep chest up for first half of pull)
Deadlift
5×3
Build to 3 rep max
