Wednesday

LRP- 100m interval rowing rest 1 min in between each set, ten sets

A. 7×5@75% of 1 rm squat
Note:(Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds.)

B. max distance row 2min rest 2 min
Perform this 3x

C. Mobility!!!

Monday

Prep for comp- work up to a heavy set of 3 on squat

The Smolov continues…
6×6 at 70%+15-25lbs Note:(Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds.)

5 min max jerks 8 @ 70/53 single bell

Saturday

A. 10×3 of 85% of 1rm back squat
Note:(When you add the 10-20 pounds onto your percentage, it’s just the same weight you used last week plus 10-20 pounds.)

B. For those who have a competition next weekend use today as a day to work on anything you feel the need to.

C. Work up to a heavy set of 3 on clean after each rd perform 100m suitcase carry rest as needed

Friday

A. 8×4 @ 80% of 1RM Back squat
Note:(When you add the 10-20 pounds onto your percentage, it’s just the same weight you used last week plus 10-20 pounds.)

B. 3 rds of
15 DB KB push press 53/35
30 sec AD sprint
50M waiters walk
30 pull ups
400m run
Rest 3 min in between rds each set should be done at maximal intensity

C. Mobility

Tuesday

A. Snatch Work – Today’s drills will be from blocks (bumpers stacked, boxes stacked, etc.) working sets will be as follows:
1,1,1*

*First power snatch from high hang off of the blocks, second snatch will be high hang power no blocks, third will be high hang full snatch. You can drop in between these reps to reset in each position, and don’t worry about going too terribly heavy on these, more so working that high hang pull position.

*Work up to about 60-80% of your 1RM, but no more than that.

B. Conditioning (GROSS)

4 Rounds with a 4 minute time cap for each round:
250m Row
Max wall balls in the minutes remaining
– Rest 2 minutes – repeat for 3 more rounds

Example: Rowed 250 in :50 and got 55 wall balls in the remaining time, rest 2 min and start at 6:00 on the running clock

C. Handstand work. It’s simple, live inverted for 10 min or so, literally just getting used to being on your hands again. Your shoulders will be tired before starting. Work on your body position not letting your body bow and feet separating, etc. Good hollow position!!!