There are three main things that we are trying to achieve at the moment with this program.
1. Increase Strength
This comes through on days 1 and 3 with a focus on Squating, Horizontal Pressing and Pulling.
2. Improve your Snatch and Clean and Jerk proficiency
Obviously this is what day 2 is all about.
3. Develop your Aerobic base
This annoying little brother can be found at the end of day 2 and day 4.
I’ll have to say that overall I’m pretty happy with how everyone is responding to the program. There seems to be good focus and understanding with regards to the strength and weightlifting development, however, some in the group (the ‘some’ that really need it) don’t seem to give the same level of attention, focus and determination to the conditioning.
You are fooling yourselves. Pull your heads out of your bums and have a good hard look at yourselves in the mirror. Maybe wipe your face first. You know who you are if you aren’t really giving those conditioning sessions all your love. We arent doing much conditioning at the moment because our focus is more on strength so you need to really make the most of the sessions that contain it.
Rant over…. for now.
Phase 2 Week 2
Day1 : CP UBV Pull; Squat; Alactic Power
A1. Ring Rows 5 x 7-9; rest 30s; 3sec decent, no pause at bottom
A2. Back Squat 2wu+ 3 x 8; rest 2mins; controlled decent, no pause at top; heavier than last wk
B1. CGBP 2wu+ 3 x 8; rest 90sec; controlled decent, no pause at top; heavier than last wk
B2. Power Clean 5 x 2; rest 90sec; build to heavy but BEAUTIFUL
C. Deadsled 3 x 12s @ 100%; every 2:30; focus on hitting top speed AFAP
Day 2: WL Skills; Position from ground + Pull under bar + Aerobic steady state
A. Jerk 5 x 3-5; rest 60s; first set bar only and build to slightly challenging weight to keep PERFECT
Read this http://wilfleming.com/2012/07/jerk-technique/
B1. Sots Press @ parallel 3 x 3; rest 15sec
B2. Snatch Pulls 3 x 3; rest 30sec; weight in heels + pull into hips
C. Snatch Balance 3 x 3; rest 60s; catch deep
D. Hang (just above knee) Snatch + Hang (just below knee) Snatch; 5 x 1; rest 90s; use what you have learnt in previous exercises
E. For time Row (1650m/1350m), Cycle 4km (gear 12/9), Row (1650m/1350m)
*post total time and time taken for each; target total time for this is 20-22mins
Day 3 : Off
Day 4 or 5: CP
A1. One Arm DB Bent Over Row 1wu+ 4 x 8; rest as needed; heavier than last wk
A2. Bulgarian Split Squat 2wu+ 3 x 6-7; rest as needed; heavier than last wk
*note: same alternating pattern as last week but rest as needed or not
B1. Standing DB Press 1wu+ 3 x 6-7; rest 30s; 3sec decent; heavier than last wk
B2. GHD Hip Ext 3 x 12; rest 90sec; 3sec decent; all sets weighted
C. Powell Raise 3 x 8; rest 30s btw arms; 3sec decent
Day 5 or 6: Skill work + Aerobic
A. 7mins to practice Double Unders; use the dolphin / mermaid technique and stay efficient
*note: The competency level for Double Unders is 50 unbroken; if you cant do 50 unbroken at the drop of a hat, make it your bitch and practice for 5mins in your warm up everyday you train
*If you can do 50 UB at the drop of a hat spend 10mins practicing triple unders
B. EMOM 2-3 Wallwalks x5
C. 10min AMRAP at a consistent but challenging pace
6 Swings (28/20kg)
8 Wallball (20/14lbs)
- rest 4mins -
10min AMRAP at a consistent but challenging pace
5 Renegade Rows e/s (12.5/8kg)
8 DB Push Press (12.5/8kg)
16 Anchored Feet Sit Ups (toes under db’s)
- rest 4mins -
Run 2km (2 big blocks and 1 small block)