A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep 55, 65, 75, 85, 95, 100, 105, 110, 115 (fail), 115 (fail)
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep 55, 65, 75, 85, 95, 100, 105, 110, 115 (fail), 115 (fail)
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60% (50% 77)
*Sets 3-4 – 70% (60% 93)
*Sets 5-6 – 75% (65% 100)
*Sets 7-8 – 80% (70% 108)
*Sets 9-10 – 85% (75% 116)
*Sets 11-12 – 90% (80% 124)
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60% (50% 77)
*Sets 3-4 – 70% (60% 93)
*Sets 5-6 – 75% (65% 100)
*Sets 7-8 – 80% (70% 108)
*Sets 9-10 – 85% (75% 116)
*Sets 11-12 – 90% (80% 124)
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups (15 DU and 5 pull ups, all unbroken)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs) (10 push press each arm with 26#)
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups (15 DU and 5 pull ups, all unbroken)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs) (10 push press each arm with 26#)
*Brian said I need to start doing unilateral movements to strengthen my shoulders. I'll try to substitute in single arm push presses, push jerks, cleans, and snatches every once in a while.
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