Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from knee to power position
• Mobility:
  • Accumulate 1 min in a narrow grip (i.e. clean grip) ohs
• Snatch with 2 count Pause at Mid Thigh
  • this is a difficult drill, keep the weights light to ensure good positions, no more than 80%
  • light/warm up x 3 x 2
  • moderate x 2 x 2
  • add weight x 1 x 3

• BS
  • 80% x 3 x 5

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on elbows moving into rack position and staying in place for the jerk
• Mobility:
  • Accumulate 10x 5 count thruster negatives (i.e. bar starts at the top and takes 5 seconds to reach to bottom of the squat)
• Clean with pause @ mid thigh + Jerk w/2 count pause
  • this is a difficult drill, keep the weights light to ensure good positions, no more than 80%
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Back Extn
  • 4 sets of 10
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch with pause below knee
  • light/warm up x 2 x 2
  • moderate x 2
  • add weight x 1 x 3
• Clean with pause below knee + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS
  • 80% x 2 x 6

Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from floor to knee
• Mobility:
  • Accumulate 2 mins in squat with heels touching
• Snatch Pull + Snatch from below Knee
  • light/warm up x 1+3 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• BS
  • 75% x 5 x 3

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path to knee
• Mobility:
  • Accumulate 2 mins in bottom of FS
  • work on high elbows
• Hang Clean from below knee + Jerk
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Wtd GHD Sit up
  • 4 sets of 5
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch with pause above knee
  • light/warm up x 2 x 2
  • moderate x 2
  • add weight x 1 x 3
• Clean with pause above knee + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS
  • 75% x 4 x 3

Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from knee to power position
• Mobility:
  • Accumulate 10 1 arm KB OHS each arm
• Snatch Pull + Snatch from Knee
  • light/warm up x 1+3 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• BS
  • 70% x 8 x 3

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on elbows moving into rack position and staying in place for the jerk
• Mobility:
  • Accumulate 10 Good Mornings into Shoulder Press
• Clean from knee + Jerk
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Wtd GHD Sit up
  • 4 sets of 5
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch with pause below knee
  • light/warm up x 2 x 2
  • moderate x 2
  • add weight x 1 x 3
• Clean with pause below knee + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS
  • 70% x 6 x 3

Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from knee to power position
• Mobility:
  • Accumulate 1 min in a narrow grip (i.e. clean grip) ohs
• Snatch Pull + Snatch from Hip
  • light/warm up x 1+3 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• FS
  • Work to 1RM

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from knee to power position
• Mobility:
  • Accumulate 10x 5 count thruster negatives (i.e. bar starts at the top and takes 5 seconds to reach to bottom of the squat)
• Clean from hip + Jerk
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Back Extn
  • 4 sets of 10
  • super set with 5 weighted dips
    • hold a DB or WB b/w feet

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch
  • work to 1RM
• Clean + Jerk
  • work to 1RM
• BS
  • work to 1RM

Day 1

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path from floor to knee
• Mobility:
  • Accumulate 2 mins in squat with heels touching
• Snatch with 2 count Pause below knee
  • light/warm up x 3 x 2
  • moderate x 2 x 2
  • add weight x 1 x 3
• FS/BS
  • 70% x 2/4 x 4

Day 2

• Warm Up
  • General Warm Up
  • Bar Work
    • focus on bar path to knee
• Mobility:
  • Accumulate 2 mins in bottom of FS
  • work on high elbows
• Clean with pause below knee + Jerk w/2 count pause
  • light/warm up x 2+2 x 2
  • moderate x 1+2 x 2
  • add weight x 1+1 x 3
• Good Mornings
  • 4 sets of 5
  • super set with 5 DB Rows e/a
    • like you’re starting a lawn mower, DB b/w legs

Day 3

• Warm Up
  • General Warm Up
  • Bar Work
• Snatch Pull + Hang Snatch
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• Hang Clean + Jerk
  • light/warm up x 1+2 x 2
  • moderate x 1+2
  • add weight x 1+1 x 3
• FS/BS
  • 70% x 2/4 x 4