| Day 1 Week 11 | |
|---|---|
| Warmup | Workout |
| 1.)Foam Roll 5min | 1.) Snatch 30 min |
| 2.) 400m Run/Row | 20 min break/mobility/squat prep |
| 3.a) Pistol x10 b.) T- Pushup x10 c.) Chin up x10 |
2.) Squat 5@40%, 5@50%, 5@60% |
| 4.) Mobility/Lengthening 5min | 3.a.)RDL 5x8 b.) Barbell lunge 6x5 (each) |
| 5.a) Supine Psoas March x10 b.) Band Hip Abduction x10 c.) Band Dislocates x10 d.) I,W,T,O x10 |
4.a) Ab work b.) Conditioning |
| 6.a)Kipping Pullups x10 b.) Clapping Pushups x10 |
|
| 7.) Up Downs 2x8 | |
| Day 2 Week 11 | |
|---|---|
| Warm Up | Workout |
| 1.) Foam Roll 5 min | 1.) Jerk |
| 2.) Barefoot jump Rope 3 min | 20 min Break/mobility |
| 3.a.) High Box Step Up (no load) x10 Judo Pushup x10 Quadruped Lat Pull (band) x10 |
2.) Press 5@40% 5@50% 5@60% |
| 4.) Mobility/Lengthening 5min | 3.a.) Incline Bench Press 5x8 b.) Pullups x100 |
| 5.a.) Scap Pullup x10 b.) Serratus Pushup c.) Half kneeling Lat Pulldown x10 |
4.a.) Sled drag Heavy Walks b.)Heavy Sledge Strikes 10x5 |
| 6.) Med Ball Toss a.) under x 10 b.) chest x10 |
|
| 7.) Supine Reactive OH Med ball toss x10 | |
| Day 3 Week 11 | |
|---|---|
| Warmup | Workout |
| 1.) Foam Roll 5 min | Jerk Drills 1a.) Split & Press X5min b.) Jerk Ladder x 5min |
| 2.) 40 Kb Swing | 2.) Clean & Jerk 30 min |
| 3.a.) Rear Foot Elevated Split Squat x10 b.) HSPU x 10 c.) Half Kneeling Single Arm Row x10 |
3.a.) Sumo Deadlift 5x8 b.) Pistol Squat x 50 |
| 4.) Mobility Lengthening 5 min | 4.a.) ab work / conditioning |
| 5.a.) Band Pull Aparts x10 b.) Tornadoes x 20 |
|
| 6.) Balance Drills x3min | |
| 7.a.) Sledge Strikes x10 b.) Half Kneeling Med Ball Chest Pass x10 c.) Split Squat Jump x10 |
|
| 8.) 4-Fold Jump x3 | |
| Day 4 Week 11 | |
|---|---|
| Warmup | Workout |
| 1.) Foam Roll 5 Min | 1.a.) Snatch 20min b.) Clean & Jerk 20min |
| 2.) Turkish Get Up 3 min | 2.) 20 min break/mobility |
| 2.) Bear Crawl Sled Drag 10 min | 3.) Bench Press 5@40% 5@50% 5@60% |
| 3.) Mobility/ Lengthening 3min | 4.a.)Pendlay Row 5x8 b.) HSPU/Ring Pushup x80 |
| 4.a) I,W,T,O x10 b.) Dislocates x20 c.) Walking OH Lunge x10 |
5.a.) Weighted Pulls/Chins x60 b.) Loaded Y, T, W, O 3x6 c.) side lying external Rotation 3x6 |
| 5.a.) Lateral Hop x10 b.) Half Kneeling Vertical Med ball toss x10 |
|
| 6.) Depth Jump x10 | |
