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Started By
Message
re: Health and Fitness Board Strength and Conditioning program
Posted on 1/24/20 at 12:25 pm to Hu_Flung_Pu
Posted on 1/24/20 at 12:25 pm to Hu_Flung_Pu
And if I were to do a similar program type and create, it would be a direct copy of Brian Alsruhes Westside style giant set program.
1
Posted on 1/27/20 at 6:46 pm to Hu_Flung_Pu
After the first week I was pretty sore
Especially my hamstrings and shoulders
I went on a slow 3 mile run Saturday and my legs felt destroyed
But I feel great after a rest day
You definitely can’t go into the lifting days trying to ego lift. The % are there for a reason because of the volume
Never thought I’d get sore lifting at 60%
Especially my hamstrings and shoulders
I went on a slow 3 mile run Saturday and my legs felt destroyed
But I feel great after a rest day
You definitely can’t go into the lifting days trying to ego lift. The % are there for a reason because of the volume
Never thought I’d get sore lifting at 60%
This post was edited on 1/27/20 at 6:47 pm
Posted on 1/28/20 at 11:08 am to StraightCashHomey21
I would get more sore on dynamic days with westside than the heavy days.
Dynamic is usually 50% or less with some bands.
Dynamic is usually 50% or less with some bands.
Posted on 1/28/20 at 12:14 pm to Hu_Flung_Pu
quote:
lsu777
May I please get access to the drive once more? I'd email you though I don't have your address
Mine is: fishingfloridaradio@gmail.com
Thanks so much
BooDreaux
Posted on 1/28/20 at 12:32 pm to BooDreaux
Hey man, long time no talk. I hit you up. 
Posted on 1/28/20 at 1:33 pm to Hu_Flung_Pu
I think in a couple weeks I’ll see big gains in my snatches and cleans
I still haven’t hit a 245 clean or 185 snatch
I still haven’t hit a 245 clean or 185 snatch
Posted on 1/28/20 at 1:47 pm to StraightCashHomey21
Try banded deadlifts snatched and clean grip. Really helps training to be more explosive.
Posted on 2/3/20 at 12:27 am to Hu_Flung_Pu
Week 3
Monday
Front Squat
1 x 5 @55%
1 x 5 @60%
1 x 5 @70%
2 x 3 @ 75%
2 x 2 @ 80%
Clean
1 x 2 @50% 60s rest
1 x 2 @60%
1 x 2 @70%
1 x 1 @80%
1 x 1 @85% +
Tuesday
10, 100 meter sprints rest as needed
20 min AMRAP Use vest if you have one
500 meter row
5 pull ups
10 push ups
20 alternating weighted lunges with dumbells or kettle bells
Wednesday
Good Morning
5 x 6 (empty bar) 30 sec rest
Power Snatch
1 x 4 @60% 45s rest
3 x 3 @70%
2 x 2 @75%
3 x 2 @80%
Jerk
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @85+
Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @80+
Thursday
20 min AMRAP
15 Assault Bike cals
10 R arm KB (hang) cleans (53/35)
10 burpees
10 L arm KB (hang) cleans (53/35)
EMOM 16 rounds
Even rounds 5 deadlifts
Odd rounds 10 push ups and 5 toes to bar
Friday
GHR
4 x 6 45s rest
HiHang + Hip Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%
Clean
3 x 2 @60% 45s rest
2 x 2 @75%
4 x 1 @85+
Clean Pull
3 x 3 @75% 45s rest
3 x 3 @85%
3 x 3 @90+
Bench Press
1 x 8 60%
1 x 8 65%
1 x 5 70%
1 x 3 80%
1 x 2 85+%
Monday
Front Squat
1 x 5 @55%
1 x 5 @60%
1 x 5 @70%
2 x 3 @ 75%
2 x 2 @ 80%
Clean
1 x 2 @50% 60s rest
1 x 2 @60%
1 x 2 @70%
1 x 1 @80%
1 x 1 @85% +
Tuesday
10, 100 meter sprints rest as needed
20 min AMRAP Use vest if you have one
500 meter row
5 pull ups
10 push ups
20 alternating weighted lunges with dumbells or kettle bells
Wednesday
Good Morning
5 x 6 (empty bar) 30 sec rest
Power Snatch
1 x 4 @60% 45s rest
3 x 3 @70%
2 x 2 @75%
3 x 2 @80%
Jerk
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @85+
Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @80+
Thursday
20 min AMRAP
15 Assault Bike cals
10 R arm KB (hang) cleans (53/35)
10 burpees
10 L arm KB (hang) cleans (53/35)
EMOM 16 rounds
Even rounds 5 deadlifts
Odd rounds 10 push ups and 5 toes to bar
Friday
GHR
4 x 6 45s rest
HiHang + Hip Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%
Clean
3 x 2 @60% 45s rest
2 x 2 @75%
4 x 1 @85+
Clean Pull
3 x 3 @75% 45s rest
3 x 3 @85%
3 x 3 @90+
Bench Press
1 x 8 60%
1 x 8 65%
1 x 5 70%
1 x 3 80%
1 x 2 85+%
This post was edited on 2/3/20 at 11:17 am
Posted on 2/10/20 at 11:29 am to StraightCashHomey21
Monday
Deadlitft
5x5 @ 70%
PowerClean
3 x 3 @65% 30s rest
3 x 3 @75 30s rest
Front Squat + Jerk
1 x (2+2) @55% 30s rest
2 x (2+2) @65%
2 x (2+1) @75%
2 x (1+1) @80%
Tuesday
Hill sprints or use treadmill on 8+ incline
4 x 200
4 x 100
21-15-9 Reps Of:
DB Power Cleans 45/30s
Push-Ups Rest 2min.
9-15-21
DB Push Press
Burpees
Wednesday
Good Morning
4 x 5 Heavier 40 sec rest
Muscle Snatch + OHS
2 x (2+2) @50% 45s rest
2 x (2+2) @60%
2 x 2 @65%
3 x 2 @70%
Clean Pull + Hang Clean
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%
Back Squat
3 x 3 @75% 60s rest
1 x 3 @80%
2 x 2 @>80%
Thursday
EMOM X 10MIN
Odd: 15/12 Cal Ski Erg
Even: 10 Kettlebell swings 50/35lb
Comptrain 300
10 Rounds, for time:
5 Strict Chest-to-Bar Pull-ups
10 Dumbbell Movements* (70/50#)
15 GHD Sit-ups
*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
Friday
Split Squat
4 x 6(per/leg) 30s rest
Snatch
3 x 2 @50% 45s rest
3 x 2 @65%
2 x 1 @70%
2 x 1 @80%
Clean + Jerk
2 x (2+2) @65% 45s rest
1 x (1+2) @70%
2 x (1+2) @80%
3 x (1+1) @>80%
Deadlift
3 x 3 @65% 60s rest
Deadlitft
5x5 @ 70%
PowerClean
3 x 3 @65% 30s rest
3 x 3 @75 30s rest
Front Squat + Jerk
1 x (2+2) @55% 30s rest
2 x (2+2) @65%
2 x (2+1) @75%
2 x (1+1) @80%
Tuesday
Hill sprints or use treadmill on 8+ incline
4 x 200
4 x 100
21-15-9 Reps Of:
DB Power Cleans 45/30s
Push-Ups Rest 2min.
9-15-21
DB Push Press
Burpees
Wednesday
Good Morning
4 x 5 Heavier 40 sec rest
Muscle Snatch + OHS
2 x (2+2) @50% 45s rest
2 x (2+2) @60%
2 x 2 @65%
3 x 2 @70%
Clean Pull + Hang Clean
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%
Back Squat
3 x 3 @75% 60s rest
1 x 3 @80%
2 x 2 @>80%
Thursday
EMOM X 10MIN
Odd: 15/12 Cal Ski Erg
Even: 10 Kettlebell swings 50/35lb
Comptrain 300
10 Rounds, for time:
5 Strict Chest-to-Bar Pull-ups
10 Dumbbell Movements* (70/50#)
15 GHD Sit-ups
*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
Friday
Split Squat
4 x 6(per/leg) 30s rest
Snatch
3 x 2 @50% 45s rest
3 x 2 @65%
2 x 1 @70%
2 x 1 @80%
Clean + Jerk
2 x (2+2) @65% 45s rest
1 x (1+2) @70%
2 x (1+2) @80%
3 x (1+1) @>80%
Deadlift
3 x 3 @65% 60s rest
Posted on 2/10/20 at 12:50 pm to StraightCashHomey21
Bro, you gonna have people getting a v-taper with all that upper back and shoulder work lol.
Posted on 2/11/20 at 10:52 am to lsu777
Now that my body has gotten used to the volume I’m definitely starting to see the strength gains
shite this program doesn’t have a frick ton of deadlifting and i pulled 315 for 5 like it was nothing
Last time it was that easy I was straight power lifting
shite this program doesn’t have a frick ton of deadlifting and i pulled 315 for 5 like it was nothing
Last time it was that easy I was straight power lifting
Posted on 2/17/20 at 10:40 am to StraightCashHomey21
Monday
Power Clean
1 x 5 @60%
3 x 2 @70%
3 x 2 @75%
2 x 2 @80%
Jump Back Squat
1 x 5 @EMPTYBAR
2 x 5
2 x 3
2 x 2
Bench Press
3x3 80%
2x2 85%+
Tuesday
30 min tempo run
AMRAP 20 MINUTES
5 CHEST TO BAR PULL UPS
10 LEG RAISES
10 MOUNTAIN CLIMBERS (4 count)
5 CHIN UPS
10 RUSSIAN TWISTS (4 count)
5 PLYO SPLIT SQUAT
Wednesday
Hang Snatch
2 x 4 @50% 60s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%
Rack Jerk
1 x 3 @60% 45s rest
2 x 2 @70%
2 x 3 @75%
3 x 3 @80%
Front Squat
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
2 800 meter sprints
then 20 mins treadmill sprints
10 incline 10 speed run as far as you can, rest as needed
take a good break bc you will need it
50 cals on the assault bike
150 double unders
2 K row
150 double unders
50 cals on the assault bike
Friday
Good Morning
3 x 8 30s rest
Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
1 x 1 @>90%
Clean + Jerk
3 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
1 x (1+1) @80%
2 x (1+1) @90%
1 x (1+1) @>90%
Power Clean
1 x 5 @60%
3 x 2 @70%
3 x 2 @75%
2 x 2 @80%
Jump Back Squat
1 x 5 @EMPTYBAR
2 x 5
2 x 3
2 x 2
Bench Press
3x3 80%
2x2 85%+
Tuesday
30 min tempo run
AMRAP 20 MINUTES
5 CHEST TO BAR PULL UPS
10 LEG RAISES
10 MOUNTAIN CLIMBERS (4 count)
5 CHIN UPS
10 RUSSIAN TWISTS (4 count)
5 PLYO SPLIT SQUAT
Wednesday
Hang Snatch
2 x 4 @50% 60s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%
Rack Jerk
1 x 3 @60% 45s rest
2 x 2 @70%
2 x 3 @75%
3 x 3 @80%
Front Squat
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
2 800 meter sprints
then 20 mins treadmill sprints
10 incline 10 speed run as far as you can, rest as needed
take a good break bc you will need it
50 cals on the assault bike
150 double unders
2 K row
150 double unders
50 cals on the assault bike
Friday
Good Morning
3 x 8 30s rest
Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
1 x 1 @>90%
Clean + Jerk
3 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
1 x (1+1) @80%
2 x (1+1) @90%
1 x (1+1) @>90%
Posted on 2/24/20 at 12:57 pm to StraightCashHomey21
Monday
Pwr Snatch
2 x 2 @45% 60s rest
3 x 2 @55%
3 x 2 @75%
Clean + Jerk
1 x 3 @70% 60s rest
2 x 2 @75%
2 x 2 @80%
3 x 1 @>85%
Front Squat
2 x 3 @80% 60s rest
3 x 2 @85%
3 x 2 @90%
Tuesday
20 min tempo run
20 min AMRAP
5 squat cleans at 135
5 pull ups
10 push ups
on every 4th min 15 cals on the assault bike
Wednesday
Hang Clean
2 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%
Rack Jerk
3 x 2 @50% 45s rest
1 x 5 @60%
3 x 3 @70%
Clean Pull
3 x 3 @90% 45s rest
2 x 3 @>100%
Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @90%
Thursday
20 min hill sprints 10 incline 10 speed
20 min AMRAP
250 meter row
One round of dumbbell DT 50/35
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Friday
Snatch
3 x 3 @65% 45s rest
2 x 2 @70%
4 x 2 @75%
Clean + FS + Jerk
2 x (2+2+2) @60% 45s rest
2 x (2+2+1) @70%
2 x (1+2+1) @>75%
Deadlift
5 x 5 75%
Bench Press
1 x 8 60%
1 x 8 65%
2 x 5 70%
2 x 3 80%
Pwr Snatch
2 x 2 @45% 60s rest
3 x 2 @55%
3 x 2 @75%
Clean + Jerk
1 x 3 @70% 60s rest
2 x 2 @75%
2 x 2 @80%
3 x 1 @>85%
Front Squat
2 x 3 @80% 60s rest
3 x 2 @85%
3 x 2 @90%
Tuesday
20 min tempo run
20 min AMRAP
5 squat cleans at 135
5 pull ups
10 push ups
on every 4th min 15 cals on the assault bike
Wednesday
Hang Clean
2 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%
Rack Jerk
3 x 2 @50% 45s rest
1 x 5 @60%
3 x 3 @70%
Clean Pull
3 x 3 @90% 45s rest
2 x 3 @>100%
Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 3 @90%
Thursday
20 min hill sprints 10 incline 10 speed
20 min AMRAP
250 meter row
One round of dumbbell DT 50/35
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Friday
Snatch
3 x 3 @65% 45s rest
2 x 2 @70%
4 x 2 @75%
Clean + FS + Jerk
2 x (2+2+2) @60% 45s rest
2 x (2+2+1) @70%
2 x (1+2+1) @>75%
Deadlift
5 x 5 75%
Bench Press
1 x 8 60%
1 x 8 65%
2 x 5 70%
2 x 3 80%
This post was edited on 2/24/20 at 3:54 pm
Posted on 2/28/20 at 9:56 am to StraightCashHomey21
The volume from this week has me beat the frick up
I woke up this morning and it felt like I was hit by a bus
I woke up this morning and it felt like I was hit by a bus
Posted on 3/2/20 at 1:32 pm to StraightCashHomey21
Monday
Pwr Snatch
3 x 3 @60% 30s rest
4 x 1 @70%
Snatch Pull
2 x 4 @85% 30s rest
2 x 3 @>95%
Back Squat
2 x 3 @50% 30s rest
2 x 3 @60% 30s rest
1 x 3 @70% 30s rest
3 x 3 @80% 30s rest
Tuesday
30 min tempo run
30 min AMRAP
10 dumbbell press
10 dumbbell push press
5 pull ups
30 double unders
on every 5th min 10 cals on the assault bike
Wednesday
Hang Power Clean
2 x (2+2) @50% 45s rest
2 x (2+2) @60%
3 x 2 @65%
3 x 2 @70%
Front Squat + Jerk
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%
Jump Lunges
1 x 5 - 60s rest
1 x 5
2 x 5
Thursday
4 x 400 sprints
4 x 200 sprints
25 min AMRAP
250 meter row
10 push ups
5 toes to bar
10 kettle bell swings
Friday
GHR
4 x 8 30s rest
Snatch + Hang Snatch
3 x (3+3) @50% 45s rest
3 x (2+2) @65%
2 x (2+2) @70%
2 x (1+1) @80%
Clean
2 x 2 @75% 45s rest
2 x 2 @80%
2 x 1 @90%
3 x 1 @95>%
Clean Pull
2 x 3 @75% 60s rest
2 x 3 @80%
3 x 3 @90%
Bench Press
2 x 5 75%
2 x 3 85%
Pwr Snatch
3 x 3 @60% 30s rest
4 x 1 @70%
Snatch Pull
2 x 4 @85% 30s rest
2 x 3 @>95%
Back Squat
2 x 3 @50% 30s rest
2 x 3 @60% 30s rest
1 x 3 @70% 30s rest
3 x 3 @80% 30s rest
Tuesday
30 min tempo run
30 min AMRAP
10 dumbbell press
10 dumbbell push press
5 pull ups
30 double unders
on every 5th min 10 cals on the assault bike
Wednesday
Hang Power Clean
2 x (2+2) @50% 45s rest
2 x (2+2) @60%
3 x 2 @65%
3 x 2 @70%
Front Squat + Jerk
2 x (3+2) @60% 45s rest
2 x (2+2) @70%
2 x (2+1) @75%
3 x (1+1) @80%
Jump Lunges
1 x 5 - 60s rest
1 x 5
2 x 5
Thursday
4 x 400 sprints
4 x 200 sprints
25 min AMRAP
250 meter row
10 push ups
5 toes to bar
10 kettle bell swings
Friday
GHR
4 x 8 30s rest
Snatch + Hang Snatch
3 x (3+3) @50% 45s rest
3 x (2+2) @65%
2 x (2+2) @70%
2 x (1+1) @80%
Clean
2 x 2 @75% 45s rest
2 x 2 @80%
2 x 1 @90%
3 x 1 @95>%
Clean Pull
2 x 3 @75% 60s rest
2 x 3 @80%
3 x 3 @90%
Bench Press
2 x 5 75%
2 x 3 85%
This post was edited on 3/2/20 at 11:01 pm
Posted on 3/9/20 at 11:11 am to StraightCashHomey21
Monday
Power Snatch
3 x 2 @65% 45s rest
1 x 3 @70%
2 x 2 @75%
2 x 1 @>80%
Deadlifts
5 x 8 60%
Box Jump
5 x 10 45s rest
Tuesday
20 min tempo run
21-18-15-12-9-6 row cals
6-9-12-15-18-21 DB push press (50/35)
Wednesday
Clean
2 x 3 @60% 60s rest
2 x 3 @65%
2 x 3 @70%
3 x 2 @75%
Hang Snatch
2 x 4 @50% 45s rest
2 x 3 @55%
2 x 2 @60%
Back Squat
2 x 3 @75% AS NEEDED
2 x 3 @80%
3 x 2 @90%
3 x 1 @100%
Thursday
20 min hill sprints on treadmill
10 incline 10 speed max distance
“Overkill” From Comptrain
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Friday
Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
2 x 1 @>95%
Clean + Jerk
2 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
2 x (1+1) @80%
2 x (1+1) @90%
2 x (1+1) @>95%
Power Snatch
3 x 2 @65% 45s rest
1 x 3 @70%
2 x 2 @75%
2 x 1 @>80%
Deadlifts
5 x 8 60%
Box Jump
5 x 10 45s rest
Tuesday
20 min tempo run
21-18-15-12-9-6 row cals
6-9-12-15-18-21 DB push press (50/35)
Wednesday
Clean
2 x 3 @60% 60s rest
2 x 3 @65%
2 x 3 @70%
3 x 2 @75%
Hang Snatch
2 x 4 @50% 45s rest
2 x 3 @55%
2 x 2 @60%
Back Squat
2 x 3 @75% AS NEEDED
2 x 3 @80%
3 x 2 @90%
3 x 1 @100%
Thursday
20 min hill sprints on treadmill
10 incline 10 speed max distance
“Overkill” From Comptrain
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Friday
Snatch
3 x 2 @60% 45s rest
3 x 2 @70%
2 x 2 @80%
2 x 1 @90%
2 x 1 @>95%
Clean + Jerk
2 x (2+1) @50% 45s rest
2 x (2+1) @60%
2 x (2+1) @70%
2 x (1+1) @80%
2 x (1+1) @90%
2 x (1+1) @>95%
Posted on 3/13/20 at 7:42 pm to StraightCashHomey21
Program is paying off big time
A 30lb jump to my clean and jerk already
Put up 205lb like it was nothing
A 30lb jump to my clean and jerk already
Put up 205lb like it was nothing
Posted on 3/16/20 at 2:37 pm to StraightCashHomey21
Monday
Pwr Snatch
3 x 3 @50% 60s rest
3 x 2 @55%
2 x 2 @60%
2 x 2 @65%
Front Sqt + Jerk
3 x (3+3) @50% 60s rest
2 x (3+3) @55%
2 x (2+2) @60%
3 x (1+2) @65%
Deadlifts
3 x 2 75%
2 x 2 85%
2 x 1 90%
1 x 1 100%
1 x 1 105% try and set a new 1 RM if you can
Tuesday
30 min tempo run
15 min AMRAP:
8 R arm DB snatch + 8 R arm overhead walking lunge
40 DUs
8 L arm DB snatch + 8 L arm overhead walking lunge
8 T2B
Wednesday
Hip Snatch
3 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%
Power Clean
2 x 3 @70% 45s rest
2 x 3 @80%
3 x 2 @90%
Snatch DL
2 x 3 @70% 45s rest
2 x 3 @80%
Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 2 @>95%
Thursday
Bike Sprints: 20 RDS 45s on/45s off
See if you can beat last week's time
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Friday
Snatch
3 x 3 @50% 45s rest
3 x 2 @65%
2 x 2 @75%
2 x 2 @85%
2 x 1 @>95%
Snatch Pull
3 x 3 @85% 45s rest
2 x 3 @90%
4 x 2 @>95%
Clean + FS + Jerk
2 x (3+2+2) @70% 45s rest
2 x (1+2+1) @75%
3 x (1+2+1) @>80%
Pwr Snatch
3 x 3 @50% 60s rest
3 x 2 @55%
2 x 2 @60%
2 x 2 @65%
Front Sqt + Jerk
3 x (3+3) @50% 60s rest
2 x (3+3) @55%
2 x (2+2) @60%
3 x (1+2) @65%
Deadlifts
3 x 2 75%
2 x 2 85%
2 x 1 90%
1 x 1 100%
1 x 1 105% try and set a new 1 RM if you can
Tuesday
30 min tempo run
15 min AMRAP:
8 R arm DB snatch + 8 R arm overhead walking lunge
40 DUs
8 L arm DB snatch + 8 L arm overhead walking lunge
8 T2B
Wednesday
Hip Snatch
3 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%
Power Clean
2 x 3 @70% 45s rest
2 x 3 @80%
3 x 2 @90%
Snatch DL
2 x 3 @70% 45s rest
2 x 3 @80%
Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 2 @>95%
Thursday
Bike Sprints: 20 RDS 45s on/45s off
See if you can beat last week's time
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Friday
Snatch
3 x 3 @50% 45s rest
3 x 2 @65%
2 x 2 @75%
2 x 2 @85%
2 x 1 @>95%
Snatch Pull
3 x 3 @85% 45s rest
2 x 3 @90%
4 x 2 @>95%
Clean + FS + Jerk
2 x (3+2+2) @70% 45s rest
2 x (1+2+1) @75%
3 x (1+2+1) @>80%
Posted on 3/23/20 at 10:39 am to StraightCashHomey21
Week 10
Active recovery week
Time to put the barbell down for the next few days
this week is your choice of conditioning workouts. Long slow distance runs and body weight or kettle bell workouts should be the main focus.
Active recovery week
Time to put the barbell down for the next few days
this week is your choice of conditioning workouts. Long slow distance runs and body weight or kettle bell workouts should be the main focus.
Posted on 3/31/20 at 12:59 pm to StraightCashHomey21
This the last week of the program
reset 1 rep maxes all week
reset 1 rep maxes all week
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