Workout of the Day:  Wednesday, May 2nd

A:  Snatch:  3×2 @ 60%, 3×1@ 70%, 2×2 @ 75%

B:  Clean and Jerks:  2×2+1@ 60%, 2×1+2 @ 70%, 2×1@ 75%

C: Romainian Deadlifts:  3×8

Workout of the Day:  Monday April 30th

We’ve been blasting you for a 3 weeks and it’s time to chill out for a week.

A:  Snatch:  5×3 @ 60%

B:  Clean and Jerk:  4×1 + 2 @ 60%

C:  Front Squats:  3×3 @ 70%

Total on the Clean and Jerk, and Snatch.  Then work up to a heavy triple in the Front Squat.

A:  Drop Snatch:  5×3 @ lightish

B:  Hammer Curl and Press: 3×8

C1:  Back Extentions:  3×20

C2:  Clap Push-ups:  3 sets

C3:  Pull-ups:  3 sets

No rest on the C-complex

A: Clean and Jerks:  (2×1+2@ 65%, 2×1+2@ 70%, 2×1+2@ 75%)^2–a wave

B1,2: Step ups: 3×5-each leg

C: Baracudas (ab wheel): 3×12

A: Power Snatch from the Hang: 5×5 @ lightish

B: Hammer Curl and Press: 5×5

C1: Back Extentions: 3×20

C2: Clap Push-ups: 3 sets

C3: Pull-ups: 3 sets

No rest between exercises on the C-complex

You should be sweating hard at the end

OK, we have one more week like this, then you get a (small) break.

A.  Front Squats:  5×5

B.  Power Clean:  5×3

C.  Bench Press:  3×8

D.  Ab wheel/Baracuda’s:  3×12

Total on the lifts

A:   Snatch to a limit, 3 strikes

B:  Clean and Jerk to a limit, 3 strikes.

C:  Front squat to a heavy single with good form.  No more than 5 sets.

A: Clean and Jerks: 3×1+3@ 65%, 3×1+2@ 70%, 2×1+2@ 75%

B1,2: Step ups: 3×5-each leg

C: Baracudas (ab wheel): 3×12

A:  Power Snatch from the Hang:  5×5 @ lightish

B:  Hammer Curl and Press:  5×5

C1:  Back Extentions:  3×20

C2:  Clap Push-ups:  3 sets

C3:  Pull-ups:  3 sets

NOTE:  no rest between exercises on the C-complex