Day 8

Strength: 

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

D. MetCon (Time)

Complete 3 rounds for time of,

30 Snatch (75/55)

20 GHD Sit-up (sub 40 Ambat)

10 Strict HSPU (Sub 20 HRPU)

Day 3

Warm-Up:

Fish Game on Rower x 2 sets

A. Strength (Every 90 seconds until today's MAX)

1 Snatch

B. Test (Time)

20 Squat Snatch @ 77% of "A"

C. Superset

Four sets of,

Romanian Deadlift x 5; 2020, rest 30 sec

Dumbbell Strict Press x 8; 21x1, rest 60 sec

D. EMOM x 20 Minutes

Odd: 12/10 Burpees

Even: Row 150m

Day 1 (New Training Cycle)

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 30 sec

Sotts Press x 5 reps

Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 12 Minutes (6 sets),

3 Position Snatch: High hang, below knee, floor

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 80%

Set 6: 80%

D. Strength Superset 

Four sets of,

Snatch Grip Deadlift x 5 reps @100% of 1RM Snatch
Strict Press x 5 reps, climbing

rest 60s

E. MetCon (EMOM) x 15 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: Double Unders x 40-50 reps

Minute 3: Row 150m

F. Core Work

Three sets of,

Push-up position plank x 60 sec

Side Plank Rotations x 10 (each side)

Day 117

A. Strength

EMOM x 15 minutes

1 Snatch

B. MetCon (Time)

5 Snatches (115/75)
5 Muscle Ups/ 10 C2B/ 12 Pull-Ups/ 12 Ring Rows
5 HSPU/ 3 Wall Climbs/ 12 Push-Ups

Day 108

A. Snatch Cycling

1. 3 x AMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds

rest 3-5 mins

2. 3 x AMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds

rest 3-5 mins

3. 3 x AMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds

rest 3-5 mins

4. 3 x AMRAP :20 of: OHS, same weight as “C”, rest :35 between rounds

B. Squat

7×3 Pausing Front Squats, climbing

Each set should consist of:

Rep 1 = 5 second hold

Rep 2 = 3 second hold
Rep 3 = 1 second hold.

C. MetCon (Time)

5 Rounds for time of,

15 Hang Power Snatch (75/55)
10 Burpee Box Jumps (24/20)

Day 104

A. Skill

EMOM x 6 min: 

Snatch @ Hip x 3 reps @ 50%

B. Strength

Every 45 sec x 6 sets:

Snatch + Hang Snatch (1+1) @ 75%

C. Strength

EMOM x 16 Minutes:

Odd: 3 Front Squats
Even: 15 AbMat Sit-Ups

D. Midline Accessory Work

3 Supersets of:

20 Hip Extensions
Plank hold x 60s

Day 100

A. Strength

EMOM x 15 minutes: 

Snatch x 1 Rep, climbing

B. Strength

EMOM x 6 minutes:

Clean x 1 Rep, climbing

C. Gymnastics Conditioning

1. 50 C2B Pull ups in as few sets as possible.
2. 30 Strict Pull ups in as few sets as possible.
3. 15 Bar Muscle ups in as few sets as possible.

Rest as needed between sections.

Day 88

A. Strength

Front Squat (2RM)

Drop 20% off and complete (2 x 5)

B. Skill

3 x 10 Overhead Squat  

*Just the bar, working on positioning*

C. Snatch Work

7 x 3 Hang Snatch, climbing
5 x 1 Snatch, climbing

D. MetCon (Time)

50-40-30-20-10

Calorie Row
Double Unders

Day 35

A. Snatch 

6 x 2, OTM at 60%

B. Clean and Jerk

6 x 2, OTM at 60%

C. Bounding 

Lateral Bounds (6 x 4) – Over and back = 2 reps. 

No pause on landing should. These should resemble a “Touch and Go” rep. 

Rest as needed between sets. Watch the demo video here. 

D. Single Leg Movement

Barbell Reverse Lunge (2 x 10) – 5/side, alternating.

E. MetCon 

5 Rounds for time

50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.

15 GHD Sit -ups

Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Day 9

A. Strength

EMOM x 20 Min: 

1 Snatch (Build up)

B. MetCon

21-15-9

Burpees over Bar

Power Snatch (95/65)

C. Metcon (No Measure)

6 Rounds

30 sec Plank hold (elbows)
20 Abmat sit ups

Day 64

A. Squat

Front Squat - "Heavy Triple" (Go for a quick 3, no grinding reps)

B. Pulls

Trap Bar Deadlift - 5RM

C. Snatch

Take 15 minutes to work on:

Complex (1 power snatch + 1 Snatch Balance + 1 Snatch)

- Nothing too crazy here, dial in positions and use this as practice

Day 36

A. Snatch

Work up to today's heavy single

B. Squat

Back Squat - Work up to today's heavy single

C. Accessory work

Bulgarian Split Squat 10 x 5 (per leg)

- Hold DB in Goblet Position

D. Row

10 x 300m row/ 30s rest between sets.

Day 195

A.) Every minute on the minute x 10 minutes:

5 Back Squats (255/135)

B.) Every minute on the minute x 20 minutes:

Odd Minutes - 5 Bench Press (185/135) + 10 Air Squats
Even Minutes - 5 TnG Power Cleans (135/95) + 10 Box Jumps (24/20)

C.) Every 30s for 15 minutes:

1 Snatch (135/95)

Rest as needed between all 3 EMOM.

Day 180

A.) MetCon (Time):

3 x 1000m Row 

Rest 2 minutes between efforts

B.) Every minute, on the minute, for 40 minutes:

Snatch x 1 rep @ 80%

C.) MetCon (Time):

21-15-9

KB Swing (70/53)

Burpees

Day 157

A.) Bench Press (8-8-6-6) 

Warm-up as needed. Rest 2-3 minutes.

65% 

70% 

80% 

85% 

B.) Strict Press (5-5-5-5) 

Warm-up as needed. Rest 2-3 minutes.

70% 

75% 

80% 

85% 

C.) Stationary Dips (4 x 4) 

Rest 90-120 seconds between sets. Heavy as possible.

D.) Snatch: 1 Rep EMOM X 15 Sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

E.) Four sets of:

AbMat Sit-Ups x 25

Rest 30 seconds.

Dumbbell Overhead Tricep Curl x 8 (Heavy as possible.)

Rest 60 seconds.

Day 110

A.) Snatch Complex

5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

B.) Squats

10×3 Front Squats, across

C.) Pull ups

3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

D.) For Time:

21 Front Squats (135/95)
21 KBS (70/53)
400m Run
15 Front Squats (135/95)
15 KBS (70/53)
400m Run
9 Front Squats (135/95)
9 KBS (70/53)
400m Run

Day 106

A.) Snatch

Work up to today's heavy 1RM

B.) Squat

5×7 Front Squats, across

C.) Gymnastics Benchmark

Max unbroken strict T2b

D.) MetCon 

5 Rounds for time:

7 Deadlifts (275/185)

30 Air Squats
7 Strict HSPU

Day 87

A.) Every minute, on the minute, x 6 minutes: 

Full + Quarter Front Squat

Increase load from last Tuesday’s session by 5-8% and use that load for all 6 minutes.

B.) Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.) Three rounds for time of:

20 Overhead Walking Lunges (95/65)

15 Barbell Rows (95/65) 

D.) Row

5 x 300m, 1 minute rest between sets.

Goal numbers:

Male: all 5 sets sets under :58

Female: all 5 sets under 1:02

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