Monday
Skills
Power Snatch
Build to a heavy single
Then 3 @ 90% of that
Accessories
1A) Push Press
3-3-3-3-3
1B) PVC Pipe Push Press
5 sets to failure (or 60 seconds)
*Immediately go from the barbell to the PVC pipe, rest 2 minutes
Mobility
Underneath Stretch
Tuesday
Prep
Seated Box Jumps
5 x 3
Strength
Back Squat
Every 2 minutes perform a heavy double for 10 rounds
Core
1A) Side Plank Raises
3-4 x 12
1B) Single Arm Ring Rows
3-4 x 8-12
Mobility
Bretzel Stretch
Wednesday
Skills
Hang Clean
Build to a heavy single
Then 3 @ 90% of that
Accessories
1A ) Nordic Falls
5 x 3
1B) Banded Pull Aparts
5 x 20
Mobility
Wall Hinge Stretch Stretch
Thursday
Strength/Health Circuit
1A) Single Side Romanian Deadlifts
5 x 8-12 each leg
1B) Half Kneeling Press
5 x 8-12 each arm
1C) Weighted Planks
5 x 30 seconds
1D) Chin Ups
5 x “Max” Reps
Mobility
Frog Stretch
Saturday
Skills
Split Jerk
Build to a heavy triple
Strength
Front Rack Lunges
4 x 8
Mobility
Pigeon Stretch