Author: JP Bolwahnn

Happy Veteran’s Day!

1. Muscle Snatch
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 3)2
2. Overhead Squat
   1. 50% x 4
   2. 60% x 3
   3. 65% x 3
   4. 70% x 3
3. Snatch Balance
   1. 60% x 3
   2. 70% x 3
   3. (75% x 3)3
4. Clean Deadlift
   1. 70% x 4
   2. (80% x 4)4

1. Snatch off Blocks
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. 70% x 3
   5. (75% x 3)2
2. Power Clean
   1. 50% x 2
   2. 60% x 2
   3. (70% x 2)2
3. Rack Jerk
   1. 60% x 3
   2. 70% x 3
   3. (75% x 3)3
4. Back Squat
   1. 60% x 4
   2. (70% x 4)2
   3. (75% x 4)2
5. Halting Snatch Deadlift (Below the knee, and Mid Thigh, 3 count Pause at each position)
   1. (75% x 3)2
   2. (80% x 3)3
6. Press
   1. 4 x 4
7. Good Morning
   1. 3 x 6

*** 4 Workouts this week ***

1. Hang Power Snatch
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 3)2
2. Snatch High Pull
   1. 70% x 3
   2. (80% x 3)3
3. Power Jerk
   1. 60% x 3
   2. 65% x 3
   3. (70% x 3)2
4. Bench Press
   1. 4 x 4
5. Back Extension
   1. 2 x 7

Make sure to get your workouts in for the CrossFit Lift off before the deadline!!!

1. Snatch
   1. 50% x 2
   2. 60% x 3
   3. 70% x 3
   4. (75% x 3)2
   5. (80% x 2)2
2. Back Squat
   1. 60% x 3
   2. (70% x 3)2
   3. (80% x 3)2
3. Clean Deadlift
   1. (80% x 4)4
4. Overhead Squat
   1. 50% x 3
   2. (60% x 3)2
   3. (70% x 3)2

1. Clean
   1. 50% x 3
   2. 60% x 3
   3. 70% x 3
   4. (75% x 3)2
2. Front Squat
   1. 60% x 3
   2. (70% x 3)2
   3. 80% x 3
3. Push Press
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 2)2
4. Good Morning
   1. 3 x 4

This will be a 9 week cycle consisting of 3 days of training a week.  I will post Monday, Wednesday and Saturday for those of you training with me on those days.  If you are training with me on Tuesdays and Thursdays then you will do the training from the previous day and then lift on Saturday.

Monday:

1. Hang Power Snatch
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 2)2
2. Behind the neck Power Jerk
   1. 50% x 3
   2. 60% x 3
   3. (65% x 3)2
   4. (70% x 2)2
3. Back Squat
   1. 60% x 3
   2. (70% x 3)2
   3. 80% x 3
4. Snatch Deadlift
   1. (80% x 3)2
   2. (85% x 3)2
5. Press
   1. 4 x 4
6. Back Extension
   1. 2 x 7

1. Tall Snatch
   1. Barbell x 4 reps x 4 sets
2. Snatch Balance + OHS
   1. 75% x (1+2) x 4 sets
3. Power Snatch
   1. 65% x 2
   2. 70% x 2 x 3
4. Power Clean + Power Jerk
   1. 75% x (1+1) x 4

1. Snatch
   1. 75% x 1 x 5
2. Clean and Jerk
   1. 75% x 1 x 5
3. Front Squat
   1. 70% x 3 x 4 sets
4. Ring Rows feet on box
   1. 3 x 8
5. Weighted dips
   1. 3 x 10

1. Power Snatch + Overhead Squat
   1. 60% x (1+2)
   2. 65% x (1+2)
   3. 70% x (1+1)
   4. Repeat above
2. Power Clean + Power Jerk
   1. 60% x (1+1)
   2. 65% x (1+1)
   3. 70% x (1+1)
3. Dumbell Press (hold like a barbell, so inside of wrists facing away from you)
   1. 3 x 5
4. Dips
   1. 3 x 10

This week will be a deload week.  Keeping everything relatively light to let the body recover.  Next week we will get after it again.

1. Snatch
   1. 70% x 1 x 5
2. Clean and Jerk
   1. 70% x 1 x 5
3. Back Squat
   1. 70% x 3 x 5
4. Strict Toes to bar
   1. 3 x 8