Monday, Sept 9
Warmup and Prehab–Glute Bridges, PVC Good Mornings, PVC RDL, Banded Walks, Broken Tables
Strength: Deadlift
40, 50, 65, 75% x 5, 85%x5, then Training Max for 1-3 or 65% for 8-12
Between Sets: Light DB Pullovers & Full Pushups
Conditioning: 35-25-15
KB Swings
Broken Tables
*3 man-makers on top of each minute
Tuesday, Sept 10–Olympic Work
Snatch 7×2@80%
Clean, Clean From High Hang, Push Press 4×1-1-1@65%
Front Squat 2×10@60% Back Squat Training Max
Wednesday, Sept 11
Warmup and Prehab–Pullaparts, Bat Wings, Face Pulls, Light Push Presses, Ring Rows
Strength: Press
40, 50, 65, 75% x 5, 85%x5+, then Training Max for reps or 65% for reps
Between Sets: Med Ball Tosses (Rotation), Jumprope
Conditioning: 10 min AMRAP
20 one-arm DB floor press (10/arm)
15 situps
20 kb/db chops (10/side)
100 single unders
Thursday, Sept 12–Olympic Lifting
Snatch from High Hang, 10×1@65%
Clean and Jerk, 6×1 ascending to 85-90%
Ab Work, 50 reps
Friday, Sept 13
Warmup and Prehab–Banded Walks, Lunges, Squat Jumps, Butt Kicks, High Knees
Strength: Squat
40, 55, 70, 80% x 3, 90% x 3+, then Training Max x reps or 70% x reps
Between Sets: Hip Rotations over the bench, Bear Crawls
Conditioning: Benchmark Friday–“Accelerator”
Cooldown: 800-1600m jog
Saturday, Sept 14
Olympic Class: Snatch to 85-90%, 20 min; C&J 7×1@75%, Squat 5×2 ascending to 75%
10 AM class: Skill work Power Clean, 2×15 min aerobic work
