Week 6 of 9

Week 6 9/21

Day 1

MOVEMENT PREP 
3 sets:

Goblet hold lateral lunge x 8 each side. 

Single Arm DB Bench Press in Hollow holds x 10 each arm

Weighted Barbell Glute Bridge x 10. Heavy. 

TRAINING 

1: Snatch Push Press + OHS + Snatch Balance (3+1+1)x 3

2: Pause Snatch Balance: Work up to a heavy double for the day. 

3: Snatch Deadlift to mid thigh (pause for three seconds) + Snatch High Pull + Snatch: (1+1+1) x 3

4: Snatch High Pull + Snatch: (1+1) x 2

5: Snatch: 3 singles

6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 4 sets. Work up to a challenging set.

*in between sets perform 30 sec weighted plank.


Day 2

MOVEMENT PREP
Single Leg Box Jump x 6 each leg. 
Rotational Med Ball Throw  x 10 each side. 
KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks. 
TRAINING
1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.)  Land each rep a little lower. 
2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets. 

Day 3

MOVEMENT PERP
sets:
Double Kb Front Rack Russian Step Ups x 6 each leg
Chinese Row x 10. Pause at the top for two seconds.
2 Arm KB Weighted Sit Up+ Press: (1+1) x 7.
TRAINING
1: Push Press + Push Jerk (1+1) x 5: Work up to a heavy set.
2: Clean Deadlift to mid knee (pause for three seconds)+ Clean Pull + Clean+ Jerk: (1+1+1+1) x 3 sets
3: Clean Pull + Clean + Jerk (1+1+1) x 2 sets. 
4: Clean Pull From 1 inch off floor (once the bar leaves the ground, it cannot touch the floor again until set is over): 4x3
5: Banded Back Squats: 5x5. 
 
Day 4
TRAINING
Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy triple for the day.
 
Day 5
MOVEMENT PREP 
3 sets: 
Wall sit DB Strict Press x 10
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
TRAINING
1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set. 
2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day. 
3: Cleans from Blocks (bar should be right above the knee): 5x2
4: Snatch Deadlift: 3x3 @ 105% of best snatch
 

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