In Competitors - Pride


Four sets of:
Drop Snatch x 2 rep
Rest 1-2 minutes
Take 15 minutes to build to a “heavy” Snatch

“Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.
Take 15 minutes to build to a “heavy” Clean & Jerk
Four sets of:
Paused Front Squat x 5-6 reps @
Rest 3 minutes

(Do not exceed max load used on Monday, but try to use that load for all sets.)

Athlete will move the bar to the bottom position and pause for a full 4 seconds. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

I hesitate to give percentage prescriptions here because they could vary wildly for each athlete. Start around 60% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results.

Met Con.
Three sets of:
7/5 Muscle-Ups
14 Alternating Reverse Lunges with 32/24 kg KBs
21 TTB
28 Airdyne  Cals
Rest 3 minutes


Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 3-6 reps

20 mins Open for Coach’s discretion

Met Con.
Five sets for times of:
Run 400 meters
12/10 Handstand Push-Ups
16/12 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
Rest 4 minutes

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