MON October 21/13 – Prep 1, Week 6
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 8 x 2 – build loads
B. Clean complex – deadlift, hang clean, clean deadlift with pause at knee (3sec) 6 x 1+1+1 – build loads
C. Behind the neck snatch grip push press 3 x 3 – build
D. Back Squats 5.4.3 x 2
– use loads from last week to predict loads this week. Shoot to add a small incremental load to each wave this week on top of last.
TUES October 22/13 – Prep 1, Week 6
REST DAY
WED October 23/13 – Prep 1, Week 6
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch complex – deadlift, hang power snatch, hang snatch 4 x 1+1+1 – build loads
B. Clean and Jerk 7 x 2 – build
C. Front Squats 4 x 3 – build
D. Snatch pulls with bands 4-5 x 2 build loads to a heavy set – 10sec eccentric on last rep.
THURS October 24/13 – Prep 1, Week 6
REST DAY
FRI October 25/13 – Prep 1, Week 6
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 6 x 2 @ Mondays best 4 rep load
D. Hanging strict T2B – 30 total.
SAT October 26/13 – Prep 1, Week 6
REST DAY
SUN October 27/13 – Prep 1, Week 6
REST DAY
