+life

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.DEMO VIDEO
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Group A

Smolov 1/1 – Click Here for Smolov Calculator

HBBS 6X6 @ 70% – rest at least 2 minutes

Group B

Squat 3 sets of 5 @ 90%

Rest

Rest

Rest

Rest

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% (off of 3RM) – rest 2:00-3:00 between sets.

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO(lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Train hard, fight easy

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO

Strength

1a) 4X8 Good Mornings
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

2) 4×15 T2B

Rest