*Programming Note*
Our focus for weightlifting in the off-season is to rebuild the snatch and clean. We will be working from the top and slowly making our way back to ground. This means we are starting off with the high hang. In addition to the high hang work, we will also be adding in snatch and clean deadlifts and pulls. This is your opportunity to work on your bar path. Every time you pick the bar up to get to the hang, lift it as though you were performing a snatch or clean. Pass through positions 3, 2, and 1. This is your opportunity to retool your weightlifting.
Strength
In 15:00, build to a heavy:
- Snatch deadlift + high hang power snatch (1+2)
Pause in the receiving position on your power snatches for a full second, then stand up.
*1+2 means you will complete one snatch deadlift, then a high hang power snatch, followed by a second high hang power snatch.
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00:
- 10m Plate Overhead Walking Lunge (25/45)
- 15 Burpees to a Plate
- 10m Plate Overhead Walking Lunge (25/45)
- 15 Abmat Sit Ups
Rest 2:00
Pull Up Program Week 12
You will do this work two times this week.
- In 30:00 complete as many chin ups or assisted chin ups @ 3010 as possible.
- After every set of chin ups, perform 3-5 push ups @ 4010.
This is the last week of the pull up program. Congratulations on all your hard work. Remember to continue to work weekly to maintain all the strength you have built over these twelve weeks.