Ronin Strength
This is a two day a week volume phase focusing on the full snatch and clean and jerk. You will be using escalating density blocks to improve your technique and work capacity for 5 weeks with maxes at the end.
Squats, RDL's, jumps and accessories are including in lower volume to account for the high volume of oly's.
1 sessions per week
Must use App app to view and log training
Program Training
10 minute AMRAP
A
Heel Elevated See-Saw Sots Press x 12 per side 1 arm DB Row x 12 per side Hands On Hips Front Foot Only rebound x 10 per side dead bug x 10 per side Pick moderate weights for the row and press.
B
Depth Jump + Broad Jump
1 x 8:00 @ 1
C
Back Squat
1 x 10:00 @ 75 %
D
No Contact Muscle + No Contact Hang Muscle Snatch
E
No Foot/No Jump Snatch
1 x 10:00 @ 70 %
F
Touch And Go Split Jerk
1 x 10:00 @ 65 %
G
Snatch RDL
1 x 20
8 minute AMRAP
A
Burpee x 5 Wide Stance Saxon Side Bend x 5 per side Forward Wide To Narrow Low Ceiling Jumps x 10 meters Band Pull-Apart x 10-20 reps
B
Seated Box Jump
1 x 8:00
C
Snatch Pull + Low Hang Snatch
1 x 8:00 @ 70 %
D
Touch and Go Clean And Jerk
1 x 12:00 @ 70 %
E
Front Squat
1 x 20 @ MAX kg
8 minute AMRAP
F
Deficit Push Up x sets of 5-10 reps Wide Grip Inverted Row x 5-10 reps Modified Aleckna x 8 reps
