next level training

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Conditioning
“Powerhouse” 
On the 5:00 x 5 Rounds:
21/15 Calorie Bike Erg
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Conditioning
“Powerhouse” 
On the 5:00 x 5 Rounds:
21/15 Calorie Bike Erg
12 Double Dumbbell Power Snatches (50’s/35’s)
9 Thrusters (165/115)

Track Conditioning
On the 0:00 – 400m Run
On the 3:00 – 200m Sandbag Run
On the 5:00 – 400m Run
On the 8:00 – 200m Sandbag Run
On the 10:00 – 400m Run
On the 13:00 – 200m Sandbag Run
On the 15:00 – 400m Run
On the 18:00 – 200m Sandbag Run

Sandbag – 50/35

Open Prep

Rest Day

Games Prep

Rest Day

Open Prep

Deload Week

Power Clean Technique
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Conditioning
“Hurricane”
3 Rounds:
800m Run
21 Power Cleans (155/105)

Kilos: (70.5/47.7)

Games Prep

Deload Week

Power Clean Technique
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Conditioning
“Hurricane”
3 Rounds:
800m Run
21 Power Cleans (175/115)

Kilos: (79.5/52.3)

Open Prep

Deload Week

Conditioning
“Sisterly Love”
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”

1 Rd of “Cindy”:
5 Pull-Ups + 10 Pushups + 15 Air Squats

1 Rd of “Mary”
5 Strict HSPU, 10 Pistols, 15 Pull-Ups

Games Prep

Deload Week

Conditioning
“Sisterly Love”
*Wearing a 20/14# Weight Vest:
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”

1 Rd of “Cindy”:
5 Pull-Ups + 10 Pushups + 15 Air Squats

1 Rd of “Mary”
5 Strict HSPU, 10 Pistols, 15 Pull-Ups

Swim Recovery
3 Rounds:
100m Light Pace
100m Moderate Pace
100m Hard Pace

Rest 3:00 between rounds.

Open Prep

Active Recovery Day

Games Prep

Active Recovery Day

Open Prep

Deload Week 

Conditioning
3 x AMRAP 5’s
Part #1 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats (185/135)

Kilos: 1st Bar (61.4/43)
2nd Bar (70.5/48)
3rd Bar (84/61.4)

Games Prep

Deload Week

Conditioning
3 x AMRAP 5’s
Part #1 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats (155/105)

Rest 5 Minutes

Part #2 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats (185/135)

Rest 5 Minutes

Part #3 – AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats (225/155)

Kilos: 1st Bar (70.5/48)
2nd Bar (84/61.4)
3rd Bar (102/70.5)

Open Prep

Deload Week

Romanian Deadlift
Build to a Heavy Set of 5

Conditioning
“Go Fish” 
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Kilos: (61.4/43)

Handstand Walk Practice
10:00 of Handstand Walk Practice

Games Prep

Deload Week

Romanian Deadlift
Build to a Heavy Set of 5

Conditioning
“Go Fish”
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (185/135)
15 Lateral Barbell Burpees
9 Push Jerks (185/135)

Kilos: (84/61.4)

Gymnastics Practice
“Annie’s on the Climb”
Not for Time:
50 GHD Sit-Ups
Handstand Walk O-Course (forward)
100 Double-Unders
Handstand walk O-Course (backward)

35 GHD Sit-Ups
Handstand Walk O-Course (forward)
70 Double-Unders
Handstand walk O-Course (backward)

20 GHD Sit-Ups
Handstand Walk O-Course (forward)
40 Double-Unders
Handstand walk O-Course (backward)