Unleash Your Best
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
Prep
C
Primer Choice
PRIMER EXERCISE OF CHOICE This could be additional mobility if you struggle to achieve key positions, it could be a primer drill like the tall snatch or snatch balance to gain confidence in the bottom position or a combination of both. 10 minutes max.
D
Snatch
6 x 1 @ MAX, 80, 80, 80, 80, 80 %
E
Clean & Jerk
6 x 2 @ MAX, 80, 80, 80, 80, 80 %
F
Front Squat
3 x 2 @ MAX, 80, 80 %
G
Flexibility/Mobility Routine
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
C
Power Snatch
10 x 1 @ 75 %
D
Power Clean + Jerk
10 x 2 @ 75 %
E
Front Squat
3 x 3 @ 75 %
F
Flexibility/Mobility Routine
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
Prep
C
Primer Choice
PRIMER EXERCISE OF CHOICE This could be additional mobility if you struggle to achieve key positions, it could be a primer drill like the tall snatch or snatch balance to gain confidence in the bottom position or a combination of both. 10 minutes max.
D
Snatch
6 x 1 @ MAX, 80, 80, 80, 80, 80 %
E
Clean & Jerk
6 x 2 @ MAX, 80, 80, 80, 80, 80 %
F
Pause Back Squat
3 x 3 @ 85 %
G
Flexibility/Mobility Routine
