Shannon training phase Week 1

Day 1 a.

Snatch Grip Deadlift 70% 6reps, 80% 5reps, 90% 4reps x 2sets rest 120 between sets

b. Behind head push press 5x5 rest 2 mins

1 Strict Chest to Bar Pull ups 10reps x 3sets 30sec rest c. 2 Weighted Ring Dips 10reps x 3sets 30sec rest

d. Strict Pushups 25reps x 4sets 30sec rest e. High bar good morning 3 x 15 rest 120 between sets

Day 2

a.

Snatch + OHS 60% 4reps, 70% 3reps, 75% 3sets x 2reps rest 120 between sets

b. Snatch balance technquie use barbell 50 reps work on foot work getting under the bar c. Rack jerk 5x5 rest 2 mins
d.

Turkish Get ups 10reps x 2sets use 8 kg kb

e. Box jumps 20 reps x 3 focus on open the hips at the top rest 2 mins between each set

Day 3

A. Front squats 1 reps 5x5 rest 2 mins between sets B. Pendlay Row 8reps x 3sets rest 120mins between sets C1.Bicep curls barbell matrix 5/5/5 x 3 5 low , 5 mid , 5 full range rest 190 between sets medium to heavy C2. Skull crushers 12- 15 repsx 3 sets rest 120 between sets d. hammer curls db 12- 15 repsx 3 sets medium to heavy E. plank holds 45 secs x 3 rest 1 mins between sets

Week 2
Day 1 a.

Snatch Grip Deadlift 72% 5reps, 82% 4reps, 92% 3reps x 2sets rest 120 between sets

b. Behind head push press 5,5,3,3 rest 2 mins

1 Strict Chest to Bar Pull ups 12reps x 3sets 30sec rest c. 2 Weighted Dips 15reps x 3sets 30sec rest

d. Medicine ball Pushups 25reps x 4sets 30sec rest e. High bar good morning 3 x 15 rest 120 between sets heavier than last week

Day 2

a.

Snatch: 55%x5x2, 65%x4, 75%3, 85%x3x2

b. Snatch balance 3x3 use barbell add load work on foot work getting under the bar c. Rack jerk 5,5,3,3 rest 2 mins
d.

Turkish Get ups 11reps x 2sets use 8 kg kb per side

e. Box jumps 20 reps x 3 focus on open the hips at the top rest 2 mins between each set f.

Day 3

A. Front squats 1 reps 5,5,5,3,3 rest 2 mins between sets add load on 2 and last set B. Pendlay Row 8reps x 3sets rest 120mins between sets go heavier C1.Bicep curls barbell matrix 7/7/7 x 3 7 low , 7 mid , 7 full range rest 190 between sets medium to heavy C2. Skull crushers 12- 15 repsx 3 sets rest 120 between sets d. hammer curls db 12- 15 repsx 3 sets medium to heavy E. Strict Toes To Bar 6reps x 3sets rest 90 secs

Week 3
Day 1 a.

Snatch Grip Deadlift 75% 6reps, 85% 6reps, 95% 5reps x 2sets rest 120 between sets

b. Behind head push press 5,5,3,1 rest 2 mins

Toes To Bar 15reps x 3sets rest 90 secs

d. Claping pushups Pushups 12reps x 4sets 30sec rest e. High bar good morning 3 x 12 rest 120 between sets heavier than last week

Day 2

a.

Snatch: 58%x5x2, 68%x4, 78%3, 88%x3x2 rest 2 mins between sets

b. Snatch balance 3x2 increase weights c. Rack jerk 5,5,3,3 rest 2 mins
d.

Turkish Get ups 13reps x 2sets use 8 kg kb per side

e. Clean pull (below knee) 60% 6reps, 65% 4reps, 70% 4reps x 2sets f. Kettle bell swings 27kg amrap if you dont hit 15 u do 5 burpees afap If you dont get 10 10 burpees

Day 3

A. Front squats 1 reps 5,5,3,1 rest 2 mins between sets B. Pendlay Row 12reps x 3sets rest 120mins between sets go heavier C1.Bicep curls barbell matrix 8 /8/8 x 3 8 low , 8 mid , 8 full range rest 190 between sets medium to heavy

C2. Skull crushers 12- 15 repsx 3 sets rest 120 between sets d. hammer curls db 12- 15 repsx 3 sets medium to heavy d2. Tricep ohead rope extension drop sets start heavy do amrap and aim for 20 then drop the weight and go gain x 3 rest 90 secs E. Strict Toes To Bar 10reps x 3sets rest 90 secs

Week 4
Day 1 a.

Snatch Grip Deadlift 80% 3reps, 90% 5reps, 95% 2reps x 2sets rest 120 between sets

b. Behind head push press 5,3,1 rest 2 mins go for max on 1

1 True Pushups 10reps x 3sets (weighted if unbroken) 30sec rest c. 2 Ring Rows 10reps x 3sets (weighted if unbroken) 30sec rest

d. High bar good morning 3 x 8 rest 120 between sets heavier than last week heavy

Day 2

a. Snatch: 55%x5x2, 65%x4, 75%3, 85%x3x2 b. Snatch balance 3x3 mod to heavy c. Rack jerk 5,3,1 rest 2 mins go max on 1 d. Clean pull (below knee) 62% 6reps, 67% 4reps, 72% 4reps x 2sets e. Rope crunches drop set start heavy and go until cant go no more and drop the weight and go again for 3 drops and rest 90 secs x 3

Day 3

A. Front squats 1 reps 5,3,1 rest 2 mins between sets heavy on 1 B. Pendlay Row 8 reps x 3sets rest 120mins between sets go heavier C1.Bicep curls barbell matrix 10 /10/10 x 3 10 low , 10 mid , 10 full range rest 190 between sets medium to heavy C2. Skull crushers 8 repsx 3 sets rest 120 between sets d. hammer curls db 8x repsx 3 sets medium to heavy d2. Tricep ohead rope extension drop sets start heavy do amrap and aim for 20 then drop the weight and go gain x 3 rest 90 secs E. Strict Toes To Bar 12reps x 3sets rest 90 secs

Week 5
Day 1

a. Dedlift 5x5 heavy rest 3 mins between sets b. push jerk 5x5 rest 2 mins
c.

military press 3x3 heavy rest 2 mins

d/ back extension 12 reps x 3 rest 60 secs d. Tabatha pushups 8 rounds 20 secs rest 10 secs write down all numbers

Day 2

a.

Muscle snatch 50% 8reps, 55% 6reps, 60% 4reps x 2sets rest 3 mins

b. Snatch balance 5x5

c. Klokov press 6reps x 3sets d. Clean pull (below knee) 5x5 heavy rest 2 mins e. Plank holds 1 min no rest E2. Side plank for 1 min each side no rest x 3

Day 3

A. Thrusters 5x5 rest 3 mins between sets B. Reverse peck deck flye 12 reps x 3 rest 90 secs C1.Bicep curls 10x10 rest 120 secs d. Tricep kickbacks with db 12 reps x 3 sets rest 90 secs E. lat pulldowns 15 reps x 3 rest 90 secs Week 6
Day 1

a. Dedlift 5,5,3,3 rest 3 mins between sets b. push jerk 5,5,3,3 rest 2 mins increase loads
c.

military press 4x3 heavy rest 2 mins

d. Weighted good mornings 3x 15 reps weight with barbell e. Lunges barbell 30 40 kg 12 reps x 4 rest 2 mins

Day 2

a.

Muscle snatch 52% 10reps, 57% 8reps, 62% 4reps x 2sets

b. Snatch balance 5.5.3.3 rest 3 mins add load every set c. Klokov press 8reps x 3sets rest 2 mins d. Clean pull (below knee) 5.5.3.3 heavy rest 2 mins e. Db snatch 12 reps per arm rest 90 secs x 3 use kb 8 10 12 kg f. Kb swings 100 reps use 22 kg

Day 3

A. Thrusters 5.5.3.3 rest 3 mins between sets B. Reverse peck deck flye 8 reps x 3 rest 90 secs heavier C1.Bicep curls 9x9 rest 120 secs increase weight from last week by 2.5 or 5kg D1.Tricep rope extension 15 reps x 4 no rest D2.tricep oh rope extension 15 reps x 4 no rest D3. Tricep straight bar pushdowns 15 x 4 no rest E. lat pulldowns 15 reps x 3 rest 90 secs heavier Week 7
Day 1

a. Dedlift 3.3.2.2 rest 3 mins between sets b. push jerk 3.3.2.2 rest 2 mins increase loads

c.

military press emom use last weeks weight. Every minute on the minute for 10 mins -

d. Weighted good mornings 3x 15 reps weight with barbell use load e. Lunges barbell 35 45 kg 8 reps x 4 rest 2 mins

Day 2

a.

Muscle snatch work out to heavy 3 rest 2 mins

b. Snatch balance 3.3 rest 3 mins add load every set c. Klokov press 5reps x 3sets rest 2 mins d. Clean pull (below knee) 3.3.2.2 heavy rest 2 mins e. Db snatch 8 reps per arm rest 90 secs x 3 use kb 8 10 12 kg f. Kb swings 100 reps use 25kg

Day 3

A. Thrusters work up to heavy 3 rest 3 mins between B. Reverse db fyles 12 reps x 4 rest 90 secs C1.Bicep curls 8x8 rest 120 secs increase weight from last week by 2.5 or 5kg D1.Tricep rope extension 10 reps x 4 no rest D2.tricep oh rope extension 10 reps x 4 no rest D3. Tricep straight bar pushdowns 10 x 4 no rest

E. lat pulldowns 12 reps x 3 rest 90 secs heavier f. pull-ups max pull-ups amrap

Week 8 - testing
Day 1

f. Dedlift 1 rm

Rest 5 mins

g. push jerk 1 rm

rest 5 mins

h. military press 1rm

Day 2

a. oh squat 1rm rest 5 mins between a.b.c b.Snatch 1rm c.Kb swings 100 reps for time 25kg

Day 3

a. 21- 15 9 Fran Thursters 32.5 kg Pull-ups For time

b. Bicep curls 1rm barbell first rest 7 mins c. Db bicep curls 1 rm rest 7 mins