MON September 16/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 6 x 3 @ 85+% – sets across
B. Power clean 5 x 3 @ 85+% – build
C. Push press 4 x 5 – build
D. Back squats 5 x 5 – sets across
a+d – build to a heavy load and then complete for sets across.
b+c – build to a heavy set
TUES September 17/13 – Prep 1, Week 1
REST DAY
WED September 18/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 5 x 3 @ 85+% – build loads
B. Clean 6 x 3 @ 85+% – sets across
C. Snatch pulls with bands 6 x 3 @ building loads
THURS September 19/13 – Prep 1, Week 1
REST DAY
FRI September 20/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang snatch 5 x 3 @ 70-75%
B. Power cleans with bands 8 x 2 @ 50% – every 90sec
C. Back squats with bands 10 x 2 – @ 50% – every 90sec
SAT September 21/13 – Prep 1, Week 1
REST DAY
SUN September 22/13 – Prep 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 6 x 2 @ 85+% – use loads from Monday – sets across at 1-2kg higher (if successful on Monday)
B. Power clean and power jerk 5 x 2 – build loads
C. BN snatch grip press 4 x 5 – build loads
D. Back squats 5 x 5 – sets across at loads from Monday with 1-2 kg more.
