We have four more weeks of this training cycle. Use the 1RMs from last week for the Snatch and Clean and Jerk percentages this week and for the remainder of the program. Conditioning workouts on heavy strength days (MWF) are OPTIONAL. I am including alternate un-timed accessory/core exercises as an option for those of you who would rather focus on strength and muscle development over cardio. Remember that metabolic conditioning is harder to recover from than regular strength training, which means your next day’s workout could suffer if your nervous system is burnt out from over-exertion. Successful strength athletes and weightlifters do as little metabolic conditioning as is necessary to make weight for their competitions; they don’t waste their energy on junk reps during training. And as I mentioned last week, Tuesday, Thursday, and Saturday we are still doing big metcon workouts where you can get your cardio fix. So if you’re lagging on the Olympic lifts and you want to make some improvement during the next four weeks, choose wisely. Hopefully it goes without saying that you may not choose to do both the metcon and the accessory work; pick one.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
30 Minutes

Levels 2-4
Snatch Progression

Then,
6 minutes E2MOM (3 sets)

3 Snatch Pulls (pause at triple extension for a 2 count) at 105% of 1RM Snatch

Then,
10 minutes E2MOM (5 sets)

L3/4:
2 Hang Squat Snatch 80% of 1RM Snatch

L2:
2 Hang Power Snatch 80% of 1RM Snatch

Then,
12 minutes E3MOM (4 sets)

5 Back Squat (no box unless your coach says you still need it) 80% of 1RM

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute (except for the first minute–the getups should take almost a whole minute for two reps).
Please note, I have changed the number of “required” sets for these workouts. This is to make explicit what should always be the case: the Level 0/1 program is very demanding, but it is also meant to be a place where you can LEARN and REFINE your fundamental strength skills. If you are rushing to get through the movements because you think you have to complete everything or you aren’t getting a good enough workout, you are approaching the training with the wrong attitude. I want you to get better at the movements, I don’t care how many sets and reps you do. The program is a rough template based on what I believe a very fit person could reasonably complete in the amount of time given. If you have injuries, limitations, are new to strength training, or are just having a bad day, you probably won’t and probably shouldn’t try to do everything as written. Ask your coach to review the movements you are unfamiliar with while the rest of the group gets started. Take an extra minute break between sets if you need to. Spend two minutes on one exercise. Spend 15 minutes working on squat mobility or improving your overhead position. Or go for it and hit everything–but only if you can perform your last rep of your final set with the same competence and control as your first.

A.
2-3x EMOM
1/1 Getup
8 Double Kettlebell Squats
10 Push-ups
20 yd Spider/Crab walk (pick one)
30 Seconds Hang from bar in Hollow position

**Rest at least a minute between circuit A and B**

B.
2-3x EMOM
12 Goblet Split Squats R (standing split stance or Bulgarian style if you can do full ROM)
12 Goblet Split Squats L
20 Swings
20 yd Bear Crawl
30 Seconds Plank Up/Downs

OPTIONAL Metcon

2017 Regionals Event 5
(12 minute limit)

Level 4
21-15-9
Muscle Ups
Single-arm Overhead Squats

L4 – Ring or Bar Muscle ups, 24/18k kettlebell OHS (switch hands as needed)

Level 2/3
21-15-9
Pull-ups
Dips
Single-arm Overhead Squats

L3 – 20/14
L2 – banded pull-ups, no Rx weight

OPTIONAL Accessory
These are not conditioning circuits. Rest as needed. (15 Minute limit)

Level 3/4
3 Sets
12 Double Kettlebell (hold in a farmer carry position) Bulgarian Split Squats R/L
12 Barbell Good Mornings
12 Single Arm Row R/L

Level 2
3 Sets
12 Bulgarian Split Squats (either one kettlebell or unweighted) R/L
12 Barbell Good Mornings
12 Single Arm Row R/L

Level 0/1
4 Sets
15 Air Squats
10 Ring Rows
30 Second Wall Sit