Monday, Sept 30
Warmup & Prehab: Banded Walks, Fire Hydrants, Extra Calf & Achilles Stretch
Work: Prowler, 8-10 forty-yard pushes (190/100/50)
Between: Extra Workout 1–Empty Bar complex @ 12 reps
Extra Workout 2–3 rounds of 10 pushup, squat, situp, ring row
Tuesday, Oct 1–Olympic Work
Snatch 8×2 every 90 seconds, working from 65-75%
Clean From High Hang, Clean from Below the Knee, 7×1-1 from 75-85%, rest as needed
Wednesday, Oct 2
Warmup & Plyo/Prehab: 20 med ball tosses, then 2 of 4 for 3×15 (Band work, Light DB Presses, Bat Wings)
Strength: Press, 50, 65, 75 % x 5, 85% x 3, 95% x 1+
Then Training Max for reps or 75% for reps
Between Sets: Barbell Rows @95/45 and Pullaparts
Conditioning: 10 minutes EMOM
DB Snatch/One-hand KB Swing/Two-hand KB Chop, 10/10/8
Competitors add Pushups & Situps 5-7/5-7
Thursday, Oct 3–Olympic Work
Snatch 5×1 work to moderately heavy single (competitors, to first attempt)
Clean & Jerk, 7×1 every 90 seconds from 70-80%
Friday, Oct 4–Deload Day
Warmup and Skill Work: Barbell Complexes
Complex 5-6 sets of 8-12
Between sets, easy jog
Saturday, Oct 5
Olympic Work @ 7
Snatch 7×1 @ 70% or last warmup weight
Clean & Jerk 5×1 ascending to heavy single
Ab Work 50 reps
Class @ 10
Warmup & Plyo & Rotation: Med Ball Toss/Skip & Hop/Russian Twists
Roadwork: 40 min
KB Swings
Sledgehammer Strikes
400m run
Obstacle Course
Barbell Clean and Press
