PRIDE OLY - "FRIED BACON" - BLOCK 2 OF 4

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

POWER SNATCH + LOW HANG SNATCH

6 x 1 @ 50, 55, 60, 65, 65, 65 %

Clean

5 x 2 @ 50, 60, 70, 70, 70 %

Back Squat

7 x 3 @ 40, 50, 60, 68, 68, 68, 68 %

SINGLE ARM DB SHOULDER PRESS

3 x 16

Hanging Knee Raise

3 x 8

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

Snatch

7 x 2 @ 50, 60, 65, 70, 74, 74, 74 %

Clean Pull + Power Clean

7 x 1 @ 50, 60, 70, 75, 78, 78, 78 %

JERK FROM BLOCKS

6 x 3 @ 50, 60, 62, 62, 62, 62 %

Front Squat

3, 3, 6, 6, 6, 6 @ 50, 60, 68, 68, 68, 68 %

ATP DEADLIFT

3 x 9

Skull Crushers

3 x 12

GHD Sit-Up

3 x 15

OLIFTING CIRCUIT WARMUP

OLIFTING CIRCUIT WARMUP: BIKE 2:00 ROW 2:00 20 WALKING LUNGES 20 KB SWING ... MOBILITY: PIPE SHOULDER, HIP OPENERS

FRIED BACON - WEDNESDAY OLY CIRCUIT

4 ROUNDS 5/5 STEP BACK LUNGE JUMP TO BLOCK 10 HAND RELEASE PUSH UPS 10/10 SINGLE ARM KB HIGH PULL 10 AB ROLLOUT

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

SNATCH - NO FEET

7 x 1 @ 50, 55, 60, 60, 60, 60, 60 %

LOW HANG POWER CLEAN + LOW HANG CLEAN

6 x 1 @ 50, 60, 67, 67, 67, 67 %

SNATCH GRIP PULLS FROM DEFICIT

6 x 3 @ 50, 60, 70, 80, 80, 80 %

BOX STEP

3 x 10

Barbell Bicep Curl

3 x 10

ABMAT SITUP

3 x 20

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

LOW HANG SNATCH

2, 1, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 80, 80, 80, 80 %

1 CLEAN + 2 JERK

6 x 1 @ 50, 60, 70, 74, 74, 74 %

Back Squat

10 x 1 @ 70 %

FRONT SIDE RAISE

3 x 10

Plank

3 x 1:00

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

Stage Snatch

7 x 1 @ 50, 60, 64, 68, 68, 68, 68 %

POWER CLEAN FROM LOW BLOCK

7 x 2 @ 50, 60, 70, 70, 70, 70, 70 %

Push Press

6 x 2 @ 50, 60, 60, 60, 60, 60 %

Box Jump

3 x 10

KB FARMER CARRY - DOUBLES

3 x 100

BANDED SHOULDER REHAB

3 x 40