Monday April 13th

Weekly Preview- Monday is below


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Strength
"Venom" - Contrast EMOM Monday -- snatch complex building to heavy for the day, back squat 5-5-4-3-3 building to a heavy triple, and seated high box jumps after every squat set
Thursday- Bench Press + Bent Over Ballistic Chest Pass contrast -- 5 sets building from 70% to 90%, explosive intent on every chest pass
Deadlift + Broad Jump contrast Friday -- 4 sets building from 75% to 90%, max hip power expression on every jump
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Workouts
"Sandman" Tuesday -- six-set mixed modal threshold piece demanding consistent splits across row, Echo Bike, and 400m run
"Doc Ock" Wednesday -- benchmark test, five ascending clean and jerk sets with 20 toes to bar buy-in every round
"Carnage" Thursday -- 12-minute AMRAP of double unders, burpees, and wall balls demanding pacing discipline and consistent transitions
"Mysterio" Friday -- grip endurance chipper with 36 pull-up buy-in, descending KB and shuttle ladder, and 24 pull-up cash-out
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Monday - all strength day with short accessory piece at the end
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General Prep
1:30 Cardio Choice
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10 PVC Pipe Passthroughs
8/8 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
8 Bootstrap Squats
8 Alternating Box Step-Ups
4 Tall Box jumps
Specific Prep
2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat
4 Back Squats
4 Box Jumps
2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat
4 Back Squats
4 Box Jumps
2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat
4 Back Squats
4 Box Jumps
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Then Add Loads and Get into Specific Prep and Primer

4 Sets: Building to Working Loads
Snatch + Low Hang Snatch + Hang Snatch
3 Back Squats
2 Seated Box Jumps to High Box
Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets

Strength
***coaches note- this needs to be done in order, so start athletes waterfall style if there are not enough squat racks
"Venom"

20:00 EMOM
Minute 1: Snatch + Low Hang Snatch + Hang Snatch
Minute 2: 5-5-4-3-3 Back Squat
Minute 3: 3 Seated High Box Jumps
Minute 4: Rest

-Snatch Complex:
Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day
- Back Squat
Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.
- Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.
Level 2:
- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)
- Back Squat 5-5-4-3-3 - cap top end at 80% of 1RM, prioritize mechanics over load
- 3 Seated Box Jumps - moderate height, clean landing over max height
Level 1:
- 3 Hang Power Snatches (moderate, sustainable load, quality technique)
- Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats
- 3-5 Standing Box Jumps to low box , safe, building confidence
Masters 55+:
- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)
- Back Squat 5-5-4-3-3 - conservative progression, prioritize depth and joint comfort over top-end load
- 3 Seated or standing Box Jumps - lower box height, controlled landing, seated component not required

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Goal: Technical Heavies on the Snatch Complex and Back Squat triple for the Day

Stimulus: French Contrast Style Workout / Absolute Strength + Speed Strength + Plyo
RPE: 6/10

Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today, not looking for an all-time PR attempt, but the best load you can move with quality.
Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. The low hang and hang positions should reinforce hip contact, vertical bar path, and full extension. They should start to be moving more towards squat snatches as the load increases.

Workout Strategy
Minute 1- Snatch Complex: Treat the first 2-3 rounds as positional primers, not max attempts. The complex should feel smooth and connected before you start climbing in load. Add weight every 1-2 rounds until you find something that challenges your technique without breaking it. You will have 5 working sets across the 20 minutes, plan accordingly.
Minute 2- Back Squat: Set your loads before the session starts. You have 5 sets (5-5-4-3-3) and the load jumps should be planned, not guessed mid-session. Write down your target weights for each set. The goal is to finish the heavy 3 knowing there was still 10lbs (4kg) available.
Minute 3 - Seated Box Jump: Sit fully on the box or bench, feet flat, hips neutral. Drive through the floor and extend fully at the top. Pick a box height that is challenging, but allows you to land cleanly and under control every rep. Three reps, no rushing between them. There is more than enough time in this EMOM
Minute 4 - Rest: Breathe, chalk up, adjust loads and move back to the Snatch. This is part of the workout.

Movement Modifications / Adjustments
- Snatch Complex: Sub Power Snatch + Low Hang Power Snatch + Hang Power Snatch for athletes where the full squat receive is not yet available. If overhead stability is the limiting factor, sub Muscle Snatch + Hang Power Snatch + Snatch Deadlift to keep the positional work intact.
- Back Squat: Sub Box Squat for athletes with hip or knee sensitivity requiring a depth modification. Sub Heavy Goblet Squats or a Safety Squat Bar for those the rack / mobilty limitations.
- Seated Box Jump: Sub Standing Box Jump for athletes newer to box jumps. Sub Seated Broad Jump if jumping to a box is intimidating. Sub banded hip thrust for those with injury issues limiting jumping

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Accessory
For Quality
3 Sets:
10 Dual Kettlebell Front Squat (21x1 Tempo) (2 seconds down, 1 second hold, shoot up, one second between reps
100ft  Sled Push
Rest 2:00 b/t sets

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