Week 3 Day 1
Prep (6 Minutes)
All movements 30 – 60 seconds per side
Position Work (5 Minutes)
Complete three sets of:
Olympic LIfting (15 Minutes)
A.
Same as last week with a + 2.5% increase.
Every 90 seconds x 5 sets
- Power Clean + Hang Power Clean + Power Jerk x 2 reps
65, 70, 72.5, 75, 77.5%
Week 3 Day 2
Prep (6 Minutes)
All movements 30 – 60 seconds per side
Position Work (5 Minutes)
Complete three sets of
Olympic LIfting (15 Minutes)
A.
4 EMOM
Barbell Weight:
55+/45/25
4 EMOM
Barbell Weight:
Men – 145/135/115
Women – 105/85/65 lbs
C.
Every 90 seconds x 10 sets
One less rep this week = + 2.5 – 5 percentage increase from last week.
- Snatch + Hang Snatch
62.5, 65, 67.5, 70, 72.5, 75, 77.5, 80, 82.5 85%
Week 3 Day 3
Prep (6 Minutes)
All movements 30 – 60 seconds per side
Jerk Position Work (5 Minutes)
A.
2 EMOM
- 5 x Tall Jerk
3 EMOM
Barbell Weight:
Men – 85/75/65
Women – 55/45/35
2 EMOM
- 3 x Jerk Balance
Barbell Weight:
Men – 95/85/75
Women – 75/65/55 lbs
Olympic Lifting (15 Minutes)
C.
Take 15 Minutes To Complete:
Same reps, increased + 2.5 – 5% on all sets.
- Split Jerk x 3
67.5, 70, 72.5, 75, 77.5, 80, 82.5, 85%
Week 3 Day 4
Prep (6 Minutes)
All movements 30 – 60 seconds per side
Position Work (5 Minutes)
Complete three sets of
Olympic LIfting (15 Minutes)
A.
Last week:
- 3 rep high hang, 2 rep mid thigh, 1 rep snatch.
Take 12 Minutes To Build To:
- 2 x Above Knee Hang Snatch
- 1 x Snatch
Week 3 Day 5
Prep (6 Minutes)
All movements 30 – 60 seconds per side
Position Work (5 Minutes)
Complete three sets of:
Olympic LIfting (15 Minutes)
A.
4 EMOM
- 5 x Sotts Press
B.
Every 90 seconds x 10 sets
- Clean Deadlift* + Hang Clean Below Knee x 1 rep
72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90%