Day 67

A. Squat

High Hang Power Snatch + OHS (7 × 1+1) 

B. Squat

Front Squat + Back Squat (7 x 1+1)

C. Swim

- Spend 20-30 minutes in the pool for active recovery.

Day 60

A. Squat

- Take 8 minutes to work up to a heavy single

B. Bench Press – Fat Gripz 

Work up to today's (3RM)

C. Incline DB Bench Press (2 x max)

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

D. Horizontal pulling/Rear Delt superset: 

Seated Cable Row 3 x 12

Rest 30s

Rehab High Hang Muscle Snatch 3 x 10

Rest 60s

E. Dumbbell Shrugs (3 x 12-15) 

– Shrug up and back, not up and forward.

F. Incline Alternating DB Curls (3 x 10)

Day 82

Strength

A.) Snatch Complex

Hip Snatch + 2 Hang Snatches + 2 Overhead Squats

- Work up to today's heavy set

B.) Squat

Front Squat 7 x 5, across

Conditioning

C.) For Time,

100-80-60-40-20 Double Unders

10-8-6-4-2 Alternating 1-arm Dumbbell Snatch (70/55)

D.) Row

6 sets of :40 on, :20 off for meters

Off Season: Day 79

Track Session

A.) Bounding 

10 x standing triple jump (demo)

B.) 6 x 300m

Rest 3 minutes between efforts

Technique

C.) Snatch 

EMOM x 6 Minutes: High Hang + Hang Snatch @ 60%

D.) Clean

EMOM x 6 Minutes: 3-Position Clean (Floor, Mid-Thigh, High Hang) @ 60%

Conditioning

E.) “Bane”

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/135)
Burpees over the Bar

Off Season: Day 76

A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 

- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across

Off Season: Day 62

Warm-up: 

Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

Strength:

A.) Snatch:  

Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

B.) Clean and Jerk: 

Power Clean + Hang Squat Clean + Jerk, work up to a max set.

C.) Squat:

Front Squats 8 × 3 (across)

Mobility:

D.) Couch Stretch 

3 mins/side (demo)

E.) Side Lunge

2 mins/side – One leg extended straight with foot planted flat or toe up (best to work both). The other leg should be bent with weight on the heel, stacking your knee over your foot.