MON October 14/13 – Prep 1, Week 5
GYM CLOSED FOR STAT
TUES October 15/13 – Prep 1, Week 5
**NOTE – Monday was a rest day, but if you wish to come in and do this workout – by all means, I will be around.
A. Snatch 6 x 2 – sets across
B. Power clean 5 x 2 – build
C. Push Jerk 4 x 2
D. Back squats 5 x 5 – sets across
WED October 16/13 – Prep 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch complex – deadlift, hang power snatch, low hang snatch, eccentric deadlift with pause at knee (6 sec total, 3 @ knee) 4 x 1+1+1+1 – build to moderate load
B. Clean and Jerk 7 x 2 – build
C. Front Squats 4 x 3 – build
D. Snatch pulls with bands 4-5 x 2 with 10sec eccentric on last rep.
THURS October 17/13 – Prep 1, Week 5
REST DAY
FRI October 18/13 – Prep 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 8 x 1 – build
B. Clean and jerk 6 x 1 – build
C. Back Squats 5.4.3 x 2
– Use loads of your previous 5×5 program to guide you through. First 5 @ previous 5×5, add 2.5-5% for your 4 and then again 2.5-5% for you 3 rep. Add 1-3kg for your next wave of 5.4.3.
SAT October 19/13 – Prep 1, Week 5
REST DAY
SUN October 20/13 – Prep 1, Week 5
REST DAY
