In Competitors - Pride

11890609_454061384765297_5037290205590660871_o

Monday

OLifting
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Three sets in 10mins of
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot , engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points. Weight should be at 110% of your snatch 1rm

Five sets in 20mins of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 5%)
Rest 3 minutes

Met Con
For time:
10/5 Bar Muscle-Ups
15 Power Cleans (70/50kg.)
30 Alternating Pistols
15 Power Cleans (70/50kg.)
10/5 Bar Muscle-Ups

Tuesday

Skills
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Straight legged box jump x 5
Roll to Candlestick x 10 reps

OLifting
Three sets of:
Jerk Balance x 3 reps
Rest as needed

Take 20 minutes to hit a 1-RM Split Jerk

Met Con
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes

Thursday

OLifting
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes
(Do not exceed max load used on Monday, but try to use that load for all sets.)
NOTE – This will be the last “tempo” session of this cycle – the torture is coming to an end.

Met Con
Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (pull-up bar 4” above hand)
10 Pull-Ups
Every burpee must finish with both hands touching your pull-up bar simultaneously.
Consider these five minutes a test of desire, and let your effort reflect your ambition to succeed in this sport.

Saturday

Coach’s choice –(Coach Lee will decide on what’s priority around the group in this section)

Recent Posts

Leave a Comment