5 Day Split Cycle 3 Week 6 Day 5

Snatch From Blocks just above the knee 15 Min EMOM 1 rep every 60 sec @90-100% your 3 RM from week 4

rest 10 Min

Jerk from Blocks 13 Min EMOM 2 rep every 60 sec @90-100% your 5 RM from week 4

Rest 10 Min

Clean From Blocks just above the knee 15 Min EMOM 1 rep every 60 sec @85-95% your 3 RM from week 4

Tempo Back squat (5EC-3BTM-5CON) sets of 5-4-3-2-1-1-2-3-4-5 @your 5 RM from week 4 rest exactly 90sec BTWN

Pendelay Row 5×5 Heaviest possible at your heaviest weight from week 4 (+5-15LBS)

TYI’s 3×12

Windshield Wipers 3×10

Banded Good Mornings 3×10-15

 

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5 Day Split Cycle 3 Week 6 Day 4

Power clean from blocks at power position x3+2 Power Jerks: every 90 sec for 9 min perform one set @90-100% of your max from week 4

Tempo Clean Grip RDL (10 sec Down 10 Sec Bottom 5 sec Up) 1-3 sets to find a 5 RM then 4×5@90%

Weighted Pullup 5×5 Heaviest Possible

GHD Tempo Sit-ups 3×10

Palloff Press 6×30 sec each side

3 Day Split Cycle 3 Week 6 Day 3

From Blocks at Mid-Thigh) Snatch every 90 sec for 7.5 min perform 3 reps at 90-105% of your max from week4

(From Blocks at Mid-Thigh) Clean & Jerk every 90 sec for 7.5 min perform 3 reps at 90-105% of your max from week4

Tempo Front Squat (5 sec Down 10 Sec Bottom 5 sec Up)  1-3 sets to find a 5RM then 4×5@90%

Snatch Grip Push Press 1-3 sets to find a 5RM then 4×5@90%

Wide Stance Straight Leg Good Morning 5×12 Heaviest Possible

Wind Shield Wipers 3×12 Heaviest Possible

5 Day Split Cycle 3 Week 6 Day 2

Clean & Jerk from Blocks below the Knee: 15 Min EMOM 1 rep every 6o sec for 15 min @90-100% of your 3RM from week 4

Clean DL from a 2″ Deficit 5×5@105%

Weighted Dips 5xFailure

DB Rows 5×8 at your heaviest weight from last week

Straight Leg Dead Lifts 5×10 at your heaviest weight from last week(+5-10lbs)

Hanging Leg Raise 3xFailure

Banded Reverse Hypers 4×10-15

3 Day Split Cycle 3 Week 6 Day 2

(From Blocks at the knee) 2 Snatch High Pull + 3 Snatch: 5 sets with 90-100% of your max from last week

3 Power Clean from Blocks at the knee: 5 sets with 90-100% of your max from last week

From Blocks 3 Pwr Jerk w/2-3 sec pause in dip + 2 Split Jerk with 10 sec hold over head: 5 sets with 90-100% of your max from last week

Clean Pulls from 2 inch Deficit: 5×5@95%

Snatch Grip RDL 1-3 sets to find a 5RM then 4×5@90%

DB Split Press  1-3 sets to find a 5RM then 4×5@90%

Banded Hyper 4×10 w/ 2sec Pause

Hanging Leg Raise 4×10-15

5 Day Split Cycle 3 Week 6 Day 1

Snatch from Blocks from below the knee: 15 Min EMOM 1 rep every 60 sec @90-100% your 3 RM from week 4

Clean from Blocks from below the knee: 15 Min EMOM 1 rep every 60 sec @90-100% your 3 RM from week 4

Push Press x5: 5×5@your 5 RM from week 4

Back Squat with 3-5 sec Pause at bottom: 5×4@ your 4 RM from last week

Weighted Pull-ups 3×5 heaviest possible

Weighted Sit-ups 4×10

Banded Reverse Hyper 4×10