This is the first week of Prep 1 phase, which leading into the new program. So much more volume than last week as last week was very intense (on a scale of intensity)
Go Riders Go!!
MON November 18/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang snatch 60-65-70%x 3, 2(75%x3), 3(80%x2)
B. Behind the neck snatch grip jerk (based on clean and jerk) 2(60%x2), 2(70%x2), 4x(75%x2)
C. Clean 60-65-70%x3, 75%x2, 4(80%x2)
D. Back squats 60-70%x4, 5(75%x5)
E. Press 4×3
F. Overhead squats 3(70%x4) – of snatch
– Yes I know this is a big one. Mondays will be a big workout – in order to get your lifts in and the volume, this will be a long workout. I do recommend mixing up a combination of massive amounts of BCAA (20-40g), with a bit (1/2-1 scoop) of protein powder to get you through this workout. You should add creatine to the mixture as. This can be sipped throughout and a bit drank before the workout. Carbs can be ingested if you feel better on them – experiment here.
TUES November 19/13 – Prep 1, Week 1
REST DAY
WED November 20/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch + snatch 55-60-65% x 3+1, 70% x 2+1, 75%x 3(1+1)
B. Hang clean and jerk 60-65-70%x 3+1, 75%x 2(2+1)
C. Front squat 60-65-75%x 4, 4(80%x 4)
D. Clean deadlift 4×4@ 80%
THURS November 21/13 – Prep 1, Week 1
REST DAY
FRI November 22/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70%x 2, 2(75%x2), 4(80%x2)
B. Clean and jerk 60-65-70%x3+1, 75%x2+1, 3(80%x2+1)
C. Behind the neck push press 4×3
D. Back squats 70%x4, 5(80%x4)
E. Snatch deadlifts 4(75%x4)
SAT November 23/13 – Prep 1, Week 1
REST DAY
SUN November 24/13 – Prep 1, Week 1
REST DAY
