Day 2

A.) EMOM x 6 minutes

Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)

Even: 40 Double unders

B.) EMOM x 6 minutes

Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

C.) EMOM x 6 minutes

Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

D.) Squat

Front Squat (5×2, 3×3 @ 80%)

Day 152

A.) Every 2 minutes, for 20 minutes (10 sets) of: 

Power Clean + Hang Clean + High Hang Clean

*Sets 1-3 – 55-60%

*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.) Four sets of: Front Squat x 5-6 reps @ 41X1 

(Rest 3 minutes)

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Start around 70% and use today to build to figure out what you are capable of for this rep scheme. 

C.) Bulgarian split squats, front leg elevated (3 x 10)

D.) With a partner complete 2 rounds of:

20 Deadlifts (185/135)
20 Sumo Deadlifts (185/135)
20 Banded Good Mornings
20 Russian KB Swings (70/53)

One partner completes all 20 reps of a movement while the other rests then switch.

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 64

A.) Every minute, on the minute, for 15 minutes: 

High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Burner

3 rounds for time of:

Row 15 calories
10 Burpees

D.) Three sets of:

Weighted Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Hip Extension/Leg Curl x 12-15 reps
Rest as needed