Pride Conditioning
Olympic Lifting"Spring Fling" is where we have some "fun" and start building the volume! This is a 6 week block, and is part 1 of a 1 part block. Our next block, "Fried Bacon" block 2, will be a 6 week block ending with another max. Then we go into part 3 "Harvest" where we build up the intensity, part 4 the "Feast" is where we go for a big max.
6 sessions per week
Must use App app to view and log training
Program Training
A
Snatch
4 x 1 @ 85 %
B
Clean
3 x 1 @ 85 %
C
Back Squat
3 x 1 @ 85 %
D1
Standing Curl + Press
3 x 9
D2
Leg Extension
3 x 12
D3
GHD Oblique Twist
3 x 20
A
LOW HANG SNATCH
3 x 2 @ 80 %
B
Power Clean
5 x 1 @ 85 %
C
Front Squat
3 x 3 @ 85 %
D1
Incline DB Bench Press
3 x 8
D2
45 Degree Incline DB Row
3 x 8
D3
Toes to Bar
3 x 8
Circuit
A
4 ROUNDS: SLED DRAG UP AND BACK (100 FEET) 15 KB SWING 5 BOX JUMP 30 SLIDER MOUNTAIN CLIMBER
A
Power Snatch
6 x 1 @ 70 %
B
Push Press
4 x 2 @ 80 %
C
Clean Pull
3 x 3 @ 94 %
D1
BANDED SHOULDER REHAB
D2
ABMAT SITUP
3 x 20
D3
Weighted Plank Hold
1 x 1:00
A
Snatch
3 x 1 @ 90, 85, 85 %
B
Clean & Jerk
2 x 1 @ 90 %
A
Behind the Neck Jerk
4 x 1 @ 90 %
B
Hang Clean
3 x 2 @ 80 %
C
SNATCH GRIP DEADLIFT
3 x 3 @ 90 %
Circuit
D
3 ROUNDS OVERHEAD DB CARRY SINGLE ARM - UP AND BACK EACH ARM (100 FEET) 15 KETTLEBELL SWING 5/5 DB WALKING LUNGES 15 REVERSE HYPER
