Hypertrophy Hybrid Cycle

Now that we've gotten a bit of conditioning in and have shaken up the stimulus a bit it’s time to lay down some more protein in those ol' muscles. This will be a kind of a hybrid hypertrophy cycle (I'm using that word loosely). We will spend a bit more time under tension, but we will also continue to hammer consistency and precision in movement.
(The odd weeks snatches and cleans will be doubles. The even weeks they will be singles.)

Monday
15min snatch doubles
15min hang snatch+snatch+snatch balance
15min
          A 5’s BTN Snatch push press
         B 3’s Sots press
15 min (not a super set)
4x8 deficit snatch dead lift (4")
3x2 snatch deadlift 2 sec pause at knee 

Tuesday
15min 1 power jerk+2 split jerk
15min 5’s weighted step ups
10 min 3 shoulder press+ME Push jerk
10min 3's split position BTN push press
10 min
           A 3x8 barbell curl
           B 3x20 ab roll up 1,3,1 tempo

Wednesday 
15min clean doubles
15min hang clean+clean+front squat
15min 3's clean pulls (as slow of a negative as possible on the last rep)
10min 
          A 3x10 cycle jumps (each leg)
          B 3x5 narrow stance front squat
5 min max flutter kicks

Friday
15 min
          A Bench 4x10
          B Pendlay row 4x10
15 min
          A Pull ups 4xME
          B Chin ups 4xME
15 min
          A Handstand push ups 4xME
          B Pull shrugs 4x10
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100 burpees (these must be completed during the Friday workout. You can break them up and disperse them however you like. If you don't finish them try not to look at yourself in the mirror you will feel too much shame..... Just kidding. Don't try and weasel out though.)

Saturday
30 min
Snatch and clean and jerk max 
30 min
Back squats
2x5
2x4
2x3
2x2
2x1
2x2
2x3
2x4
2x5

Conditioning cycle

This cycle will begin Oct 5th and end Oct 31st. You will notice that this cycle is drastically different than the last cycle we just competed. Our last cycle was focused on the fact that we had a large number of pole competing in meets. Now we are effectively in an offseason since no one wants to pay to go to the American Open.
That being said we will be working on a little more GPP this cycle. We will give your joints a little bit of a rest (relatively speaking) and get your heart rate uncomfortably high. Those of you who are going to the State Championship will be fine to jump in to the cycle on the 12th so don't have an aneurysm when you see this.

Special notes to REMEMBER

• All the P's in the acronyms stand for PERFECT not possible 
• Each set must be perfect to move on to next set. For example let's say I am on my first set of 5 for my 5x5 snatches. I do 3 perfect snatches and my 4th one is crap. Even if I make the crap snatch I still have to start the set over and complete 5 perfect reps. If you're just not feeling it that day and it's not coming together at 80% then feel free to drop back a little on the weight. The goal though is to end up with at least 25 perfect snatches or cleans at 80% by the end of the cycle.  
• Remember if you are lifting somewhere without a coach you have to budget your time since this cycle doesn't have time domains. (Don't worry they will be back) After your warm up each day should take no longer than 90 min so keep that in mind.
• Don't think just feel.
• Presence is intensity.

Monday

5x5 snatch 80%

3x3, 3x1 hang snatch 3's 70% 1's at 85%

5x3 snatch balance set1 60% set2 75% set3 88%

21's RDL snatch grip deadlift AHAP

Tuesday

5x5 clean 80%

3x3, 3x1 hang clean 3's 70% 1's at 85%

10x10 clean pulls w/ 3 sec pause at knee AHAP

3x Max effort overhead hold at 55% of jerk max (jerk grip)

Wednesday

5x5 split jerk 80%

4x8 push jerk AHAP

3x8 Kang squats AHAP

3 rounds

10 box jumps 

20 clapping push ups

10 Shoulder press @ 60%

Friday

5x5, 3x8 front squat AHAP (Focus on perfect posture)

AFAP

20 clean&jerk @ 60%

20 snatch 60%

3x 500 meter sprint

3x Max effort overhead hold at 55% snatch max (snatch grip)

Saturday

30 min Max for day on snatch and clean and jerk 

Week 1=4's week 2=3's etc

15 min 5x5 overhead squats

4 rounds 

20 pull ups

30 burpees 

40 sit ups