So I've been lazy the last two cycles and haven't posted them online.....

So I have sucked at position these. Sorry to anyone who might have been following them.

This was the most recent one
Monday
5x3 snatch, 2x1 snatch
5x5 power snatch
5x3 muscle snatch 
5x10 snatch deadlift AHAP
5x8 zotts press

Tuesday
5x3 clean, 2x1 clean
5x5 power clean
5x3 tall clean
5x8 clean pull
5x8 1-1/4 squats

Wednesday 
5x8 Push press
5x20 Hip extensions
5x10 Banded hamstring curls
8 rounds
TABATA Sprints

Friday
Max out 
3 min Russian twists
3 min curl up 3-1-3

Saturday 
5x5 split press
5x3 tall jerk
5x3 jerk, 2x1 jerk
Back squat
2x10
2x8
2x6
2x4
2x2

This was the cycle before
Monday
15 min 3 pos snatch
10 min 3x2 snatch
10 min 5's panda pulls
15 min 21's RDL snatch grip
10 8's BTN snatch grip push press

Tuesday
15 min 3 pos clean
10 min 3x2 clean
10 min 3's high pull w/3 sec pause at knee
10 min 5's bent over row 
10 min 3x4 7 sec paused front squat

Wednesday 
15 min 5x8 deadlift 
10 min 4x8 reverse hyper
10 min 
A 3x21 barbell curl 
B 3x21 shoulder press
5 min 3x10 hip abduction
8 min 10x 40 meter sprint
10 min 200 sit ups or 150 v ups

Friday
Max out 
7 minute AMRAP
plate burpees 

Saturday
15 min 3's jerk
10 min BTN 5's jerk
15 min 2's tall jerk
20 min 
Back squat
5x5
3x3
2x2
Work to 10 RM back squat

Strength cycle 3/7-4/2

Here's the new strength cycle that will take us through the beginning of April. 

Monday

5X3 clean

2x2 clean

2x1 clean

5x5 front squat

3x3 clean deadlift w/ 3 second pause at knee

Tuesday 

5x3 jerk

2x2 jerk

3x 3 front squats+1 jerk

Metcon

4 rounds 

15 lunges (one leg, switch legs each round)

20 push ups

30 v ups

Wednesday

5X3 snatch

2x2 snatch

2x1 snatch

5x5 overhead squat

3x3 snatch deadlift w/ 3 second pause at knee

Thursday

Rest Day

Friday

Max day

1.5 mile run

Saturday

3x10 weighted pushups

3x30 banded ham curls (each leg)

3x8 push press

3x8 shoulder press

Metcon

Mystery 

Consistency and legs

Monday

20 min EMOM 1 snatch+2 OHS+2 BTN snatch grip push press

15 min 3 muscle snatch+3 tall snatch

10 min 3xsnatch grip 21's

Mystery metcon

Tuesday

15 min 5x1 split jerk work up to max for the day

15 min EMOM 3 push jerk at 85% of previous movements max

15 min 3x5 thruster 

10 min AMRAP

30 sit ups

20 squat jumps

Wednesday 

20 min EMOM 2 clean+3 front squat @80%

15 min 3 power clean+3 high pull

10 min 3x5 lift off (1 inch pause for 5 sec)

10 min AMRAP 

12 deadlift+9hang clean+6 push jerk

Friday

20 min Max snatch

20 min Max clean and jerk 

5x2 front squat

Saturday

5x5 bench

5x5 shoulder press

200 sit ups

5min plank

Hypertrophy and conditioning cycle

This will be a fun one. Some higher reps and a few lung burners just to keep us warms in the subzero temps!
12/28-01/23 
Monday

15 min 5x3 snatch

15 min 5x5 power snatch

10 min 4's panda pull

10 min 10's snatch grip shrugs

Mystery metcon

Tuesday

15 min 3 front squat+1 jerk

10 min 5x5 push jerk

15 min 5x3 front squat+push press+back squat+push press

10 min 5x5 shoulder press

10 min

5 rounds

     A 1 min plank

     B 1 min mtn. climber (knee to opposite elbow)

Wednesday 

15 min 5x3 clean

15 min 5x5 power clean

10 min 4's clean deadlift 

10 min 8's clean pull

10 min AMRAP 

5 thrusters 135/95

10 push ups

Friday

20 min Max snatch

20 min Max clean and jerk 

AFAP 200 sit ups

80 Russian  twist 

5 min 3rd world squat 

Saturday

15 min 

     A 4x8 narrow grip bench

     B 4x10 bench press

15 min

     A 3x20 jumping lunges 

     B 3x10 HSPU (free standing if possible)

15 min 5x5 back squat

15 min 3x3 back squat 

Strength and Consistency cycle

First off this cycle carries us through Christmas (11/30-12/26) so "Merry Christmas you filthy animals." Second start eating more of everything because you'll need it! We are trying out a a bit of a different format this cycle switching the max day and the accessory focused day. We also are going to be incorporating some more plyometric based movements for the purpose protecting the joints from constant loading. I'm excited about the next four weeks so get fired up, (you'll need that fire to keep warm in the dungeon.)

Monday

15min EMOM snatch @78%

10min 2's power position snatch 

10min 8's hang snatch grip high pulls

10min 8's snatch grip 1st pull

15min AMRAP

10 push ups

20 sit ups

10 tuck jumps

Tuesday

15min work up to a heavy jerk double

15min EMOM 3's push jerk @70% of jerk double. 

10min tall jerk 5's

15min

          A 3x21's shoulder press

          B 3x21's barbell curl

5min plank

Wednesday

15min EMOM clean @78%

10min 2's power position clean 

10min 8's hang clean grip high pulls

10min 8's clean grip 1st pull

10min 3x10 good morning

Friday

Max out Friday

Followed by a short metcon

Saturday

10min

          A 3x10 landmine press

          B 3x10 bent over row

10min

          A 3x15 toes to bar

          B 3x20 squat jump

10min 3x8 front squat

10min 3x8 back squat

150 sit ups

500m row sprint 

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
-------------------------------
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