Monday, Sept 16
Warmup & Prehab: Med Ball Tosses (15 rotational) & 2 of 4 for 3×15 (Pullaparts, Face Pulls, BB Rows, Bat Wings)
Strength: Bench Press–40, 55% x 5, 70, 80% x 3, 90% x 3+
Then Training Max for Max Reps or 70% for Max Reps
Conditioning: 8 min :30/:30 (Work/Rest)
KB or DB Swings, Mountain Climbers, Russian Twists, Plank (Hands or Elbows)
*Competitors begin rest period with 3 burpees
Tuesday, Sept 17-Olympic Lifting
Snatch, 10 min warmup then 7×1-1 @75% (floor) and 65% (high hang) every 90 seconds
Push Press & Jerk x 2, 10 min warmup then 7×1-2 (Push Press taken from Rack) @ moderate weight (Jerk should be controlled back to shoulders)
Front Squat 3×8-12 @50% back squat training max
Wednesday, Sept 18
Warmup & Prehab: Broad Jumps (10 total) & 2 of 4 for 3×15 (Goat Bag Swings, Glute Bridges, Banded Walks, Fire Hydrants)
Strength: Deadlifts–40, 55% x 5, 70, 80% x 3, 90% x 3+
Then Training Max for 1-3 reps or 70% for 8-12
Conditioning: 100 KB Swings For time
*Every minute on the minute do 5 pushups (Clapping pushups competitors) and 4 broken tables (2/leg)
Thursday, Sept 19–Olympic Lifting
Snatch from High Hang, 7×2 ascending to 75-80%
Clean From Below the Knee, Clean From Floor, 10×2 every 90 sec
Squat, work to 3×3 @ 75%
Friday, Sept 20
Warmup & Prehab: 3 of 5 for 3×15 (Pullaparts, Face Pulls, Ring Rows, Pushup Plus, Rollout)
Strength: Press–40, 55% x 5, 70, 80% x 3, 90% x 3+
Then Training Max for Max Reps or 70% for Max Reps
Conditioning: Double Tabata–Squats & KB Swings
*Competitors Bottom-to-Bottom on Squats
Saturday, Sept 21
Olympic during 7 AM Barbell Club: Warmup 10 min, Snatch for 20 min (keep it about 85% at most), 15 min to work to a perfect clean double (full squat, feet narrow–we will work on this during the session), 50 reps ab work
10 AM Class: Warmup, Barbell Complexes paired w/run or bike
