D1/3/5: c&p + fsq
D2/4[/6]: 20on/20off 200 swings
w1: 1,2,3 / 1 / 2
w2: 1,2,3 / 2 / 3
w3: 1,2,3,4 / 2 / 3
w4: 1,2,3,4,5 / 3 / 3,4
w5: 3x3 / 1rm test / 3x3
grease the groove style approach
use a kb 1 size lighter (4kg) than 1RM
18 workouts (3-4 times x week)
1. 4x1
2. 6x1
3. 10x1
4. 12x1
5. 14x1
6. 3x2
7. 4x2
8. 5x2
9. 6x2
10. 7x2
11. 8x2
12. 2x3
13. 3x3
14. 4x3
15. 5x3
16. 6x3
17. 7x3
18. 1 x test set
Alternate days (M/W/F/Sun/Tue/Thu/Sat...)
D1: heavy squats + light c&P
D2: heavy c&P + light squats
Heavy: 5RM / Light: 10RM
Block A: 15-20' of as many reps of 5 (heavy)
Block B: 15-20' of as many reps of 10 (light)
Run for 6+ weeks, autoregulated
Complex 1
10 to 20' as many sets as possible / 5 rounds of:
8 x single arm snatch, 5 x single arm clean and press, 3 x single arm squat ->
8 x single arm clean and press, 5 x single arm squat, 3 x single arm snatch ->
8 x single arm squat, 5 x single arm snatch, 3 x single arm clean and press
Then switch sides and repeat.
Try not to rest between exercises or sides.
Swing Snatch ladder
10 to 20' as many sets as possible of:
1 swing followed by 1...5 snatch
change sides
1 swins followed by 1...5 snatch
park, repeat
Man Maker 2.0
3 rounds of:
2 double KB Cleans
2 push-ups
1L/1R renegade Row
as many rounds as possible in 20'
Bang For Buck
5 x single arm swing
single arm clean AND press
single arm snatch
single arm squat
1 x (reverse) Turkish get up
Amrap 20'
8-5-3 quadpump (5 rounds as fast as possible)
8 goblet squats
5 start-stop swings
3 pushups
swings/pushups ladders
1 swing, 1 pushup
2 swing, 2 pushup
...
5 swing, 5 pushup
5 round