MON September 23/13 – Prep 1, Week 2
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 4
D. Back squats 5 x 5 – sets across
– use loads from last week for all sets across and build – try to better by a very small margin
TUES September 24/13 – Prep 1, Week 2
REST DAY
WED September 25/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 5 x 3 @ 85+% – build
B. Clean 6 x 3 @ 85+% – sets across
C. Snatch pulls with bands 6 x 3 – sets across at last weeks loads
– use loads from last week for all sets across and build – try to better by a very small margin
THURS September 26/13 – Prep 1, Week 2
REST DAY
FRI September 27/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
– use loads from last week for all sets across and build – try to better by a very small margin
SAT September 28/13 – Prep 1, Week 2
REST DAY
SUN September 29/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 6 x 2 @ 85+% – sets across (use Mondays laos, these should be easier with only 2 reps)
B. Power clean and power jerk 5 x 2 – build loads
C. BN snatch grip press 4 x 4 – build loads
D. Back squats 5 x 5 – sets across (use previous loads)
– use loads from last week for all sets across and build – try to better by a very small margin
