VW 4 Day Program-Refresher Week

Coaching/Athlete Consistency Point – Ensure that each exercise taken from the floor with anything more than the bar, specifically speaking of the ones that are not actually exercises performed from the floor, are taken from the floor as they were an exercise from the floor as to take the extra opportunity to reinforce quality positions(ie, the high hang power snatch + high hang snatch should be looked at as snatch dead lift + high hang power snatch + high hang snatch, etc.)
Monday

Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
Work
A. Behind Neck Snatch Grip Push Press + Overhead Squat – (3+3)4 sets @ by feel
(Behind Neck Snatch Grip Push Press demo here)
(Overhead Squat demo here)
-anything more than the bar counts as a set
-find “relaxed,” quality overhead position and hold 2 seconds on each push press rep
-Overhead Squat Tempo = 2211(2 sec down-2 sec in squat-1 sec up-1 sec standing)
-Overhead shoulder stretch w/plate(Demo here) – 3 reps + 10 second hold in stretch on last rep/set before each overhead squat set(ENSURE elbows are locked; use banded elbows as needed)
-alternate between A and B
B. Snatch Grip Squat Press (Demo here) – 4 sets 5 @ by feel
-any sets with the bar count as sets; stick with bar or even PVC only if needed
-elevate heels as needed and use progression through sets/weeks
-hold overhead 2 seconds/rep
C. High Hang Power Snatch (Demo here) + High Hang Snatch (Demo here) – 4 sets 2+2 @ by feel up to no more than 50%
-straps recommended (Click here for more info on strap use)
-hold high hang set up position 2 seconds on each rep before performing snatch
D. Power Snatch from Launch + Snatch from Launch (Demo here)
4 sets 2+2 @ by feel up to no more than 50%
-straps recommended (Click here for more info on strap use)
-hold launch set up position 2 seconds on each rep before performing snatch
E. Reverse Snatch Dead Lift (Demo here) – 4 sets 5 @ 50% snatch
-Tempo = 5111(5 seconds from standing to floor, rest as needed at floor, control the lift up, 1 second in relaxed standing position)
-straps recommended
NOTE – “relaxed” standing position=
-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)
-Body aligned(NO arch in back, NO chest out, knees locked)
-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

F. Snatch Lift Off (Demo here) + Snatch from Launch – 4-6 sets 2 @ 50-70%
-this is basically a snatch with a pause above the knee as shown in demo here
-ensure correct position at above knee before snatching
-straps recommended

Recovery
A: Banded hip opener (extension) (Demo found here)- 3-5 minutes/side
B: Barbell quad smash (Demo found here) – 3-5 minutes/side

Wednesday

Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat with Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Air Squat with Elevation – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold
B5. Air Squat Full ROM (Demo here) – 10 reps with 3 second pause in bottom/rep
Work
A. Front Squat w/straps (Demo here) – 4 x 5 @ by feel
-anything more than the bar counts as set
-3 second pause in bottom of squat/rep
-can be heavy if quality maintained
-10 PVC Elbow touches before each set (Demo here)
B. Power Clean from Launch + Clean from Launch (Demo here)
5 sets 2+2 @ by feel up to no more than 50%
-hold launch set up position 2 seconds on each rep before performing snatch
C. Reverse Clean Dead Lift (Demo here) – 4 sets 5 @ 50% clean
-Tempo = 5111(5 seconds from standing to floor, rest as needed at floor, control the lift up, 1 second in relaxed standing position)
NOTE – “relaxed” standing position=
-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)
-Body aligned(NO arch in back, NO chest out, knees locked)
-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

D. Clean Lift Off (Demo here) + Clean from Launch – 4-6 sets 2 @ 50-70%
-this is basically a snatch with a pause above the knee
-ensure correct position at above knee before snatching

E. Frankenstein Front Squat (Demo here) – 4 x 3 @ by feel
-anything more than the bar counts as set
-3 second pause in bottom of squat/rep
-can be heavy if quality maintained

Recovery

A: T-spine (global extension) (Demo found here) – 3-5 minutes/side
B: T-spine internal rotation (Demo found here)- 3-5 minutes/side

Thursday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Behind Neck Jerk Grip Strict Press + Overhead Squat 6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to elevate heels, then widen hands if still needed…aim to progress hands in elevation down as the sets go
-Overhead shoulder stretch w/plate(Demo here) – 3 reps + 10 second hold in stretch on last rep/set before each overhead squat set(ENSURE elbows are locked; use banded elbows as needed)
-alternate between A and B
B. Snatch Grip Squat Press (Demo here) – 6 sets 3 @ by feel
-any sets with the bar count as sets; stick with bar or even PVC only if needed
-elevate heels as needed and use progression through sets/weeks
-hold overhead 2 seconds/rep

C. Push Press w/pause in Dip (Demo here) – 4 x 3 @ by feel
-demo video shows exercise with “PEZ” jerk technique(notice head movement,) so whether you use that technique or not, the exercise is the same with or without the head movement
-anything more than bar counts as set
-pause for 2 seconds in bottom of dip; ensure dip is straight(shoulders directly over hips/back perfectly upright with NO arch in back; knees should be forward and out)
-10 wall dips (Demo here) before each set; ensure shoulders, butt, and heels are against the wall and maintain through the dip; FEEL what the whole body does to dip perfectly straight

D. Split Jerk w/pause 2 Position pause + Split Jerk (Demo here) – 4-6 sets 1+1 @ by feel up to no more than 70%
-pause position=2 second hold in bottom of dip + 2 second hold in split position
Recovery

A: Hip capsule: internal rotation (Demo found here) – 3-5 minutes/side
B: TFL smash (Demo found here) – 3-5 minutes/side

Saturday

Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
Work

A. Snatch – 4-6 x 2 @ 60-80%
-pause above knee on 1st rep of each warm up set(anything less than 60%) to stimulate/reinforce the position
-High Hang Power Snatch – 5 @ bar before each set, including warm ups(ensure landing is consistent and in line; if jumping forward in this drill and/or regular snatches, then perform this drill with no “jump” meaning do not let your feet leave the floor, though you can extend up onto toes)

B. C&J – 4-6 x 2 @ 60-80%
-pause above knee on 1st rep of each warm up set(anything less than 60%) to stimulate/reinforce the position
-5 wall dips (Demo here) before each set; ensure shoulders, butt, and heels are against the wall and maintain through the dip; FEEL what the whole body does to dip perfectly straight

C. Front Squat – 4-6 x 5 @ by feel
-3 second pause in squat/rep
-anything more than the bar counts as set
-1st 2-3 sets to be done with straps

Recovery

A: Trap smash (lacrosse ball) – 3-5 minutes/side (Demo found here)
B: First rib (25 passthroughs) (Demo found here)

Advertisements

Recovery Week

Monday

Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat with Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Air Squat with Elevation – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold
B5. Air Squat Full ROM (Demo here) – 10 reps with 3 second pause in bottom/rep
Work
A. Behind Neck Jerk Grip Strict Press (Demo here) – 4 sets 10 @ by feel
-anything more than the bar counts as a set
-alternate between B and C every 2.5 minutes(4 total press sets and 3 working squat sets; you will start and end with press)
B. Back Squat – 3 sets 10 @ 50-60%
Recovery

A: Gut smash(Demo found here) – 5 minutes
B: Foot smash (Demo found here) – 3-5 minutes/side

Wednesday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Snatch Grip Squat Press (Demo here) – 6 sets 3 @ by feel
-hold overhead 2 seconds/rep
-alternate between A and B
B. High Hang Snatch (Demo here)
-straps recommended to allow for greatest focus through each rep
B1. 3 sets 5 @ by feel up to no more than 50% snatch
B2. 3 sets 3 @ by feel up to no more than 70% snatch
C. Clean Grip RDL – 5 sets 5 @ by feel
-anything more than the bar counts as a set
-down to as low as possible(floor) without back breaking/shins angling forward
-straps recommended
Recovery
A: Banded hip opener (extension) (Demo found here)- 3-5 minutes/side
B: Barbell quad smash (Demo found here) – 3-5 minutes/side
Friday
Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat with Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Air Squat with Elevation – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold
B5. Air Squat Full ROM (Demo here) – 10 reps with 3 second pause in bottom/rep
Work
A. Front Squat – 6-8 sets 3 @ by feel up to no more than 70%
-anything more than the bar counts as a set
-5 second pause in the bottom/rep
B. Split Jerk w/pause 2 Position pause + Split Jerk (Demo here) – 3-5 sets 1+1 @ 60-70%
-pause position=2 second hold in bottom of dip + 2 second hold in split position
-5 Wall Dips (Demo here) before each set starting with warm ups
C. Clean Pull Under + Jerk
-anything more than the bar counts as a set
C1. 3 sets 5+1 @ by feel
C2. 3 sets 3+1 @ by feel

Recovery

A: T-spine (global extension) (Demo found here) – 3-5 minutes/side
B: T-spine internal rotation (Demo found here)- 3-5 minutes/side

4 Day-Week 14 of 14

BE SURE to click here to see our weightlifting competition recommendations. Topics covered will include fueling up, counting attempts, choosing starting weights and competition attempts, snatch and C&J warm ups, and FOCUS!

Monday

Warm Up

A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm
B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
Work
A. Snatch – 5 sets 1 @ 80%
-Yes ONLY 5 reps here today!
-1 rep every 60 seconds
B. Back Squat
B1. 1 x 5 @ 90% of this competition’s C&J goal
B2. 2-4 sets x 5 @ 90-105% of this competition’s C&J goal
-2 to 4 sets here, as well as the percentages are a big range so you really have to read your body here to give it what it needs. If you are feeling tired and the weights feeling a little heavier than you think they should then stay on the lower end of the ranges and use these squats more for recovery for the competition. If you and the weights are feeling good then push it as able up to as much as the high end of the ranges and use as stimulation for the competition.
C. Clean and Jerk – 3 sets 2 @ 60%

Recovery

A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Banded hip opener (extension) (Demo here)- 10 slow reps + 10 second hold/side

Tuesday

 Recovery Homework
3 Rounds
-T-spine (global extension) (Demo here) – 1 minute
-Pec smash (lacrosse ball) (Demo here) – 1 minutes/side

Wednesday

Warm Up
A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work

A. Snatch Pull Under (Demo here) – 5 sets 5 @ by feel
-SEE description on demo video
-anything more than the bar counts as a set
-conservative load to maintain snatch pull under standards(no lean over or dip to initiate)

B. Clean Dead Lift – 3 sets 3 @ 85% best clean
-Tempo 3313(3 seconds down, rest weight on floor and reset for 3 seconds, stand with control, find relaxed standing position and hold 3 seconds)
-straps recommended (Demo here)
NOTE – “relaxed” standing position=
-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)
-Body aligned(NO arch in back, NO chest out, knees locked)
-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

C. Split Jerk(Front Rack) w/2 position pause + Split Jerk – 5 sets 1+1 @ by feel up to no more than 70%
-(sequence demo here)
-2 second pause in bottom of dip, 2 second pause in split on reception
-alternate between C and D

D. Jerk Dip(Demo here) – 5 sets 2 @ 80-110% Jerk
-Tempo = 2 second descent + 2 second hold in bottom of dip/rep
-Hold 10 seconds in standing position on last rep/set(NOT in bottom of dip)

Recovery
A. 3 rounds
-Hip capsule: internal rotation (Demo here) – 1 minute/side
-TFL smash (Demo here) – 1 minute/side

Thursday

Warm Up
A1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
A2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
A3. Overhead Mobility Drill – 1 round
A4. ARE Squats – 1 round
A5. Overhead Mobility Drill – 1 round

Work

A. Snatch – 3 sets 2 @ 60%
B. Clean Pull Under + Split Jerk – 5 sets 3+1 @ by feel up to no more than 50% best C&J
-SEE description on demo video
-anything more than the bar counts as a set
-conservative load to maintain clean pull under standards(no lean over or dip to initiate)

Recovery
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side
-Gut smash (Demo here) – 1 minute

Friday-Complete Rest

Saturday(Competition/Test Day)

Warm Up

A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm
B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
Competition/Test
A. Snatch – Find 1 Rep Max
B. Clean and Jerk – Find 1 Rep Max

4 Day-Week 13 of 14


Monday
Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work
A. Back Squat w/pause – 3 sets 5 @ 70% best clean ONLY
-3 second pause in bottom of squat/rep
B. Snatch
-on half of your warm up reps(anything below 70%) pause above knee
-percentages dependent on how you are feeling, if feeling good then progress up to the 90% but it is more than ok to stay at the 80%
-rest 3 minutes between sets
B1. 1 set 1 @ 80%
B2. 1 set 1 @ 70%
B3. 1 set 1 @ 80-85%
B4. 1 set 1 @ 70%
B5. 1 set 1 @ 80-90%

C. C&J – 3 sets 2 @ 70-80%
-on half of your warm up reps(anything below 70%) pause in bottom of dip of jerk

Recovery
A. 3 rounds
-Bone saw (Demo here) – 1 minute/side
-Quad pancake (Demo here) – 1 minute/side

 

Tuesday
Recovery Homework
A. 3 rounds
-T-spine (global extension) (Demo here) – 1 minute
-Pec smash (lacrosse ball) (Demo here) – 1 minute/side

Wednesday
Warm Up

A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

Work

A. Behind Neck Jerk Grip Strict Press – Build to 3 rep max
-be sure to find and hold quality overhead position each rep

B1. Front Rack PVC Stretch (Demo here) – 5 sets 5 reps + 10 second hold at end range/side

B2. Clean Pull Under (Demo here) – 5 sets 2 @ by feel
-anything more than the bar counts as a set

C. Snatch Dead Lift (Demo here) – 3 sets 3 @ 75% best snatch
-Tempo = 5222(5 sec down, 2 sec on ground, 2 sec up, 2 sec relaxed in standing)
-straps recommended

Recovery
A. 3 rounds
-Barbell adductor smash (Demo here) – 1 minute/side
-Barbell Hamstring Smash (Demo here) – 1 minute/side

Thursday
Warm Up

A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (NO Shoes) (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A. Snatch
-on half of your warm up reps(anything below 75%) pause above knee
-this is dependent on how you are feeling, if feeling good and moving and making consistently then you can go up to as much as the 99%(DO NOT take the PR if it is there…PATIENCE), if a little tired then don’t force the 99%, stick to the lower end of the range no problem….PATIENCE!
A1. 5-7 total reps @ 85-99% best in this CURRENT cycle
-BEST in CURRENT cycle is very important here whether it was your best of all time or not
A2. 5 sets 1 @ 85% of heaviest weight used in A1
-1 rep every minute on the minute

B. C&J
-on half of your warm up reps(anything below 75%) pause above knee
-this is dependent on how you are feeling, if feeling good and moving and making consistently then you can go up to as much as the 97%(DO NOT take the PR if it is there…PATIENCE), if a little tired then don’t force the 97%, stick to the lower end of the range no problem….PATIENCE!
B1. 5 total reps @ 85-97% best in this CURRENT cycle
-BEST in CURRENT cycle is very important here whether it was your best of all time or not
B2. 1 set 1 @ 70% of heaviest weight used in B1
B3. 1 set 1 @ 90% of heaviest weight used in B1
B4. 1 set 1 @ 70% of heaviest weight used in B1
B5. 1 set 1 @ 70% of heaviest weight used in B1
-rest 3 minutes between sets B2-B5

C. Front Squat
C1. 2 sets 2-3 reps @ 100-110% best clean in CURRENT cycle
C2. 1 set 3 @ 90% best clean in CURRENT cycle

Recovery
A. 3 rounds

-Anterior shoulder smash (barbell) (Demo here) – 1 minute/side

-Tricep smash (barbell) (Demo here) – 1 minute/side

Friday – Complete Rest

Saturday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. High Hang Power Snatch – 5 sets 2 @ by feel up to no more than 70% snatch
-anything more than the bar counts as a set
-straps recommended

B. Clean Dead Lift – 3 sets 3 @ 75% best clean
-Tempo = 5222(5 sec down, 2 sec on ground, 2 sec up, 2 sec relaxed in standing)
-straps recommended

C. Front Squat – 3 sets 3 @ 80% clean
-5 second pause on 1st rep/set

Recovery
A. 3 rounds

-Gut smash (Demo here) – 1 minute

-Hip capsule (external rotation) (Demo here) – 1 minute/side

4 Day-Week 12 of 14


Monday
Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work
A. Behind Neck Split Jerk (Demo here) – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
B. Front 1/4 Squat w/Straps + Hold (Demo here) – 4 sets 5+10 second hold @ 100-110% best C&J
-perform all 5 front 1/4 squats, then hold for the indicated 10 seconds in standing position after last rep/set(NOT in down position)
C. Snatch Pull Under (Demo here) – 4-6 sets 3 @ by feel
-anything more than the bar counts as a set
-straps recommended
D. Snatch Dead Lift from Block INTO Shrug/Heel Lift(Demo here) – 4 sets 5 @ 90% snatch
-!!!!SEE/READ video description at provided link above
-Shrug/Heel lift should be simultaneous and controlled and held briefly up top/rep; if you are struggling with quality(timing/coordintion/keeping arms straight throughout/position/etc.) then go back to the “+” or just the “dead lift” portion as neededo for now
-set up with bar touching top of knee cap
-Tempo = (3 seconds down, 3 seconds weight resting on boxes, control the lift up, hold 1 second in standing position, then shrug/heel lift, then hold again in standing 1 second)
-straps recommended
D. Back Squat w/pause – 1 set 5 @ 90% clean
-3 second pause in bottom of squat/rep
-YES that’s 1 set only
Recovery
A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Banded hip opener (extension) (Demo here)- 10 slow reps + 10 second hold/side

 

Tuesday
Recovery Homework
A. 3 rounds
-T-spine (global extension) (Demo here) –1 minute
-T-spine internal rotation (Demo here)- 1 minute/side

Wednesday
Warm Up

A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

Work

A. Snatch + Snatch from Launch – 3 sets 1+1 @ 70-80% snatch
-Snatch from Launch demo here
-use straps; 1 snatch from floor, then 1 snatch from launch without setting bar down between reps
B. Snatch Dead Lift (Demo here) – 3 sets 2 @ 90-100% best snatch
-straps recommended

C. Front Squat – 5 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Clean Pull Under (Demo here) – 4 sets 5 @ by feel
-anything more than the bar counts as a set

Recovery
A. 3 rounds
-Hip capsule: internal rotation (Demo here) – 1 minute/side
-TFL smash (Demo here) – 1 minute/side

Thursday
Warm Up

A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (NO Shoes) (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A. Snatch – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2-3 reps @ 100-115% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Trap smash (lacrosse ball) (Demo here) – 1 minute/side
-First rib (Demo here) – 10 passthroughs

Friday – Complete Rest

Saturday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Snatch – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
B. Snatch Dead Lift (Demo here) – 3 sets 1-2 reps @ 100-110% best snatch
-straps recommended

C. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side

4 Day-Week 11 of 14


Monday
Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work
A. Snatch – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. Snatch Dead Lift (Demo here) – 3 sets 1-2 reps @ 100-110% best snatch
-straps recommended

C. C&J – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side

 

Tuesday
Recovery Homework
A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Quad Stretch (Demo here) – 5 reps/side

Wednesday
Warm Up

A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

Work

A. Snatch – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2 @ 90-100% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Lat Rolling (Demo here) – 1 minutes/side
-Floor Pec Stretch (Demo here) – 10 reps/side

Thursday
Warm Up

A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (NO Shoes) (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A1. Jerk Dip + Hold (Demo here) – 4 sets 3+10 second hold @ 90-100% best jerk
-perform all 3 jerk dips, then hold for the indicated 10 seconds in standing position after last rep/set(NOT in dip position)
-alternate between A1 and A2
A2. Behind Neck Split Jerk (Demo here) – 4 sets 3 @ 60-80% best jerk
-Demo shows “PEZ” technique, but exercise is to be performed as shown with or w/o that specific head movement
-2 second pause in bottom of dip/rep
B. Clean Pull Under (Demo here) – 4 sets 5 @ by feel
-anything more than the bar counts as a set
C. Clean Grip Romanian Dead Lift – 5 sets 5 @ by feel up to no more than 80% clean
-from standing down to just below knee and back up
-straps recommended
D. Back Squat w/pause – 1 set 5 @ 90% clean or above
-3 second pause in bottom of squat/rep
-YES that’s 1 set only
Recovery
A. 3 rounds
-Barbell Hamstring Smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Stretch (Demo here) – 30 seconds/side

Friday – Complete Rest

Saturday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Snatch – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2-3 reps @ 100-110% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Gut smash(Demo here) – 1 minute/side
-Banded hip opener (extension) (Demo here)- 1 minute/side

4 Day-Week 10 of 14


Monday
Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work
A. Snatch – 5-10 total reps @ 80-95%
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 80-95%

-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
C. Clean Lift Off (Demo here) – 3 sets 2 @ 90-100% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 80-95%

-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
Recovery
A. Banded hip opener (extension) (Demo here)- 3-5 minutes/side
B. Barbell quad smash (Demo here) – 3-5 minutes/side

 

Tuesday
Recovery Homework

A. T-spine (global extension) (Demo here) – 3-5 minutes/side
B. T-spine internal rotation (Demo here)- 3-5 minutes/side

Wednesday
Warm Up

A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

 

Work

A. Snatch – 5-10 total reps @ 70-80%
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 70-80%

-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
C. Snatch Dead Lift (Demo here) – 3 sets 2 @ 80% best snatch
-straps recommended

D. Front Squat w/straps (Demo here) – 3 sets 3 @ 60%

-5 second pause in bottom of squat/rep
Recovery

A. Hip capsule: internal rotation (Demo here) – 3-5 minutes/side
B. TFL smash (Demo here) – 3-5 minutes/side

Thursday
Warm Up

A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (NO Shoes) (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A1. Jerk Dip + Hold (Demo here) – 4 sets 3+10 second hold @ 90% best jerk
-perform all 3 jerk dips, then hold for the indicated 10 seconds in standing position after last rep/set(NOT in dip position)
-alternate between A1 and A2
A2. Split Jerk w/pause in dip (Demo here) – 4 sets 3 @ 60% best jerk
-Demo shows “PEZ” technique, but exercise is to be performed as shown with or w/o that specific head movement
-2 second pause in bottom of dip/rep
B. Snatch Pull Under (Demo here) – 4-6 sets 3 @ by feel
-anything more than the bar counts as a set
-straps recommended
C. Snatch Dead Lift from Block INTO Shrug/Heel Lift(Demo here) – 4 sets 5 @ 80% snatch
-!!!!SEE/READ video description at provided link above
-Shrug/Heel lift should be simultaneous and controlled and held briefly up top/rep; if you are struggling with quality(timing/coordintion/keeping arms straight throughout/position/etc.) then go back to the “+” or just the “dead lift” portion as neededo for now
-set up with bar touching top of knee cap
-Tempo = (3 seconds down, 3 seconds weight resting on boxes, control the lift up, hold 1 second in standing position, then shrug/heel lift, then hold again in standing 1 second)
-straps recommended
D. Back Squat w/pause – 1 set 5 @ 70-75%
-3 second pause in bottom of squat/rep
-YES that’s 1 set only
Recovery

A. Trap smash (lacrosse ball) (Demo here) – 3-5 minutes/side
B. First rib (Demo here) (25 passthroughs)

Friday – Complete Rest

Saturday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Snatch – 5-10 total reps @ 80-95%
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 80-95%

-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
C. Snatch Dead Lift (Demo here) – 3 sets 2 @ 90-100% best clean
-straps recommended

D. Front Squat – 5-10 total reps @ 80-95%

-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
Recovery

A Gut smash(Demo here) – 3-5 minutes
B. Foot smash (Demo here) – 3-5 minutes/side