Off Season: Day 27

Article: How to Brace and Breathe Properly for Weightlifting

Mobility: Hips

A.) Back Squat (5 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10
70% x 10
70% x 10
70% x 10 

B.) Power Clean + Push Press (4 x 5) (Rest as needed)

60% x 5 

70% x 5 

70% x 5 

70% x 5 

C.) Clean Pull (3 x 5) (Rest as needed)

80% x 5 

80% x 5 

80% x 5 

D.) Bench Press (4 x 10) (Rest 2 minutes between)

60% x 10 

70% x 10 

70% x 10 

70% x 10 

E.) Giant Set:

A.) Pistol squats (modify height if necessary) 3 x 5 per leg

B.) GHD Hip Extension 3 x 15

C.) Barbell Rollouts 3 x 10

Off Season: Day 16

A.) Three sets not for time of:

Handstand Push-Ups x 8-12 reps (sub 3-4 wall climbs)
Alternating Pistols x 6-8 reps each leg
Toes 2 Bar x 10-12 reps

B.) Jerk 

In 15-20 minutes, build to a heavy Jerk. 

– with 5 of the attempts within 75-90% of your 1-RM.

C.) “Fore”

Max Reps in:

4 minutes of Clean and Jerks (135/95)
4 minutes of Rowing for Calories
4 minutes of Burpees 

D.) For Time:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD

One More Rep.

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 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row