FRIDAY WORKOUT

Skill Work 10 Minutes:

Tall Clean - Work up to a heavy load, but focus on technique.

Power Work:

Every 2 Minutes For 5 Rounds (10 Minutes Total)

Rep 1: Hang Squat Clean Thruster (must be a legit Thruster)

Rep 2: Full Squat Clean Thruster (see above... ha!)

*Use 70 - 75% of your Push Press 1RM to determine your weight for both reps.

Strength Work 10 Minutes:

Front Squat 3RM

*You will have only these 10 Minutes to get heavy for 3 Reps on Front Squat. You shouldn't need many warmup sets because the Squat Clean Thrusters from earlier should prime you for these. Don't waste any of your time, you don't have much!

SUNDAY WORKOUT

Skill Work:
Tall Clean
2 - 2 - 2
*Keep the load light, and work on technique, but move the weight up a bit each set. If you have trouble getting under the bar into a Full Squat Clean, use this time to get under the bar, catching lower each set.


Use the remaining time to find:

1RM Power Clean

*You may use any catch height as long as the catch is above parallel. Shoot for a new PR today!!!

THURSDAY GAMES GROUP S&C WORK:

Clean Variation Work:
Rep 1 - Tall Clean (No Hip Usage At All... Full Squat)
Rep 2 - 4" Dip (Catch High Squat)
Rep 3 - Mid-Thigh (Catch High Squat)
* Same As The Snatch On Sunday... 4-6 Sets To Hit A Max.. Must Push Press OR Push Jerk To Finish All Reps Also

Front Squat - 3x4 @ 90% of Your 1RM
OR

Add 5% onto the weight you used last week for 3x5
* Just like last week... This should be TOUGH for all sets

Week 1 Weakness Work... Same set up... Do 10 rounds on a 1 minute clock BUT ADD MORE VOLUME ON THAN WEEK ONE... Ex. If you did 30 total HSPUs on Wk 1 then aim for 31-35 total for this week...

Keep getting better!!

THURSDAY WORKOUT

HEAVY SKILL: 10 Minutes
Tall Clean
* Slowly build up to a HEAVY single, but NOT A MAX... Close Though
(This is the same concept as the tall snatch from a few days ago... All you get is an explosive shrug & calf raise, then PULL yourself UNDER the bar... This means FULL SQUAT catches!)

POWER: 15 Minutes
Full SQUAT Clean
1 Rep Max Test
* Progessively build up over the course of 15 Minutes after some technical work with a lighter weight... This version of the clean is taken from the ground & must be IMMEDIATELY full squatted on each attempt... NO POWER CATCHES WHATSOEVER!

STRENGTH: 10-15 Minutes
Front Squat
1 Rep Max (3 Additional Sets Only)
* Build off your FINAL CLEAN WEIGHT... Take three additional sets from a rack that start above your heaviest successful squat clean weight... Take 3-5 Minutes between attempts...

POST ALL WEIGHTS TO COMMENTS!!