Taper and ODC Week—1/15-21

Congrats on making it through this cycle! As usual we’ll have one heavy day to start our taper, but after that be serious about giving your body a break – don’t sabotage the taper by doing a bunch of extra stuff late in the week. You’ll probably feel weird and bad late in the week, that’s normal.

The Old Dominion Classic is Sunday. If you’re not lifting in that, you’ll max Saturday. In either case, good luck everyone!

Day 1 (Monday)

  • Snatch technique primer of choice
  • Snatch heavy single (if not feeling good, at least hit opener)
  • C&J technique primer of choice
  • C&J heavy single (if not feeling good, at least hit opener)

Day 2 (Tuesday)

Rest, unless you missed day 1 and feel good

Day 3 (Wednesday)

  • Snatch up to 80% for three singles
  • Snatch pull up to 110% for doubles
  • C&J up to 80% for two singles
  • Clean pull up to 110% for two doubles
  • Back squat up to 85%

Day 4 (Thursday)

  • Snatch up to 70% for three singles
  • C&J up to 70% for three singles
  • Mobility work

Day 5 (Friday)

If doing the ODC, rest. If maxing on Saturday, empty bar drills and mobility work.

Day 6 (Saturday)

If doing the ODC, empty bar drills and mobility work. If not, max snatch, c&J, and (optional) back squat.

Day 7

ODC in Richmond. We’ll have lifters in 5 out of 6 sessions, spectators welcome!

Week 3 – Jan 8-14

Last heavy week! Keep up the good work. Working at high intensity every day is draining even without a ton of volume, really consider taking the optional rest days if it will make your day 3 and 5 better. We’ll have one more heavy day next week and then the taper.

Day 1

  • No foot snatch, work up to 70%
  • Snatch up to 88%, then 80% x 2 x 3
  • No foot clean work up to 70%
  • C&J up to 88%, then 80% x (1+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 6-6-6 heavy as possible
  • 16 min alt EMOM:
    • 10 T2B
    • 14 burpees

Day 2 (or rest day / conditioning day if beneficial)

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Work up to heavy high hang snatch w/ 3 sec pause in catch (aim for +2kg from last week), then 80% of that x 1 x 3
  • Press in split or press in clean light x 5 x 3
  • Work up to heavy high hang clean + jerk w/ 3 sec pause in catch of jerk (aim for +2kg from last week), then 80% of that x (1+1) x 3
  • Front squat 75% x 3 x 4 w/ 33×0 tempo
  • Snatch high pull 90% x 5 x 5
  • 16 min alt EMOM:
    • 10 HSPU or dips
    • 12-17 cal row sprint

Day 3

  • No contact muscle snatch heavy single
  • Snatch up to 90%, then 83% x 1 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 90%, then 83% x (1+1) x 3
  • High step ups x 5 x 3 / side, unweighted
  • Back squat 3-3–3 heavy as possible
  • 16 min alt EMOM:
    • 10 (C2B) pull-ups
    • 14 wall balls

Day 4 (or rest day / conditioning day if beneficial)

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 75% x 1 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 90%, then 83% x 1 x 3
  • OHS w/ 33×0 70% x 3 x 3
  • Clean high pull 90% x 5 x 5

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 93% x 1, 95% x 1 x 2
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 93% x 1, 95% x 1
  • Empty barbell reverse lunges x 5 x 3/side
  • Back squat 3-2-1 heavy as possible
  • Snatch grip RDL 70% (of snatch) x 6 x 4

Recommended Conditioning:

If you haven’t done all of the recommended open workouts, do one of those. If you have, don’t do any more conditioning this week.

Week 2 – Dec 31-Jan 7

The nice thing about this cycle is there are only three work weeks, so we’re already a third of the way done! Keep pushing on the squats and taking plenty of time and attempts on the snatch and c&j singles. Focus on consistency in your warmups that continues into your heavy attempts.

Do what you need to do to get your glutes and lats working during your general warmup – kettlebell swings, back extensions, and kang squats, and scapular pull-ups, scapular presses/handstands, and band lat rows are great ways to do this. Don’t get stagnant with your warm-ups and cool downs – keep looking for new activation exercises and mobility drills.

The back squats have a sort of cascading rep scheme across the week and from week to week. Your sets of 8 on day 1 of this week should all be heavier than your heaviest set of 10 from last week, and you should aim to have your heaviest set of 5 on day 3 of this week be heavier than what you hit on day 5 of last week, etc. This isn’t really a proper back squat cycle but we can definitely get some rep max PRs out of it.

Day 1

  • No foot snatch, work up to 65%, repeat for a total of 3 singles
  • Snatch up to 85%, then 77% x 3 x 3
  • No foot clean work up to 65%
  • C&J up to 85%, then 77% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 8-8-8 heavy as possible
  • 14 min alt EMOM:
    • 9 T2B
    • 13 burpees

Day 2

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Work up to heavy high hang snatch w/ 3 sec pause in catch (aim for +2kg from last week), then 80% of that x 2 x 3
  • Press in split or press in clean light x 5 x 3
  • Work up to heavy high hang clean + jerk w/ 3 sec pause in catch of jerk (aim for +2kg from last week), then 80% of that x (1+2) x 3
  • Front squat 70% x 4 x 5 w/ 33×0 tempo
  • Snatch high pull 85% x 5 x 5
  • 14 min alt EMOM:
    • 9 HSPU or dips
    • 10-15 cal row sprint

Day 3

  • No contact muscle snatch heavy single, repeat for a total of 3 singles
  • Snatch up to 88%, then 80% x 2 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 88%, then 80% x (2+1) x 3
  • High step ups x 5 x 3 / side, unweighted
  • Back squat 5-5-5 heavy as possible
  • 14 min alt EMOM:
    • 9 (C2B) pull-ups
    • 13 wall balls

Day 4

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 73% x 2 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 88%, then 80% x 2 x 3
  • OHS w/ 33×0 65% x 4 x 3
  • Clean high pull 85% x 5 x 5
  • 14 min alt EMOM:
    • 20 hollow rocks
    • 15 ball slams

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 90% x 1 x 3
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 90% x 1 x 2
  • Empty barbell reverse lunges x 5 x 3/side
  • Back squat 4-3-2 heavy as possible
  • Snatch grip RDL 65% (of snatch) x 6 x 4

Recommended Conditioning (if you must; the EMOMs are pretty good conditioning already):

Open workout 12.1 and/or 12.3, and/or any of the previously recommended Open workouts.

New Mesocycle Week 1 – Dec 25-Jan 1

I hope the rest week was relaxing and everyone is feeling ready to come back. As always, take care of recovery and mobility, it’s super important – ask someone if you are not sure what you should be doing for this.

This cycle has a fair number of “work up to a heavy…” prescriptions, but you won’t be expected to add a certain number of kilos for the same number of reps on anything except the hang work on day 2 – don’t be afraid to go heavy on everything else. Back squat 10-10-10 should be three sets of 10 where one of them is near maximal (probably the second or third) and the other two are close to that, not three sets at the same weight.

For the classic lifts work, “work up to _%” means hit it for one single or maybe two if you’re not satisfied with it, but move on after that. Take lots of warm up sets to get there – the point of this is to develop consistency without getting too much heavy volume.

Day 1

  • No foot snatch, work up to 60%
  • Snatch up to 83%, then 75% x 3 x 3
  • No foot clean, work up to 60%
  • C&J up to 83%, then 75% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible (glute activation)
  • Back squat 10-10-10 heavy as possible
  • 14 min alt EMOM:
    • 7 T2B
    • 11 burpees

Day 2

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Work up to heavy high hang snatch w/ 3 sec pause in catch, then 80% of that x 2 x 3
  • Press in split or press in clean light x 5 x 3
  • Work up to heavy high hang clean + jerk w/ 3 sec pause in catch (of jerk), then 80% of that x (1+2) x 3
  • Front squat 65% x 4 x 5 w/ 33×0 tempo
  • Snatch high pull 80% x 5 x 5
  • 14 min alt EMOM:
    • 7 HSPU or dips
    • 10-15 cal row sprint

Day 3

  • No contact muscle snatch heavy single
  • Snatch up to 85%, then 78% x 2 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 85%, then 78% x (2+1) x 3
  • 20-24″ step ups x 5 x 3 / side, unweighted (glute activation)
  • Back squat 7-7-7 heavy as possible
  • 14 min alt EMOM:
    • 7 (C2B) pull-ups
    • 11 wall balls

Day 4

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 70% x 2 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 85%, then 78% x 2 x 3
  • OHS w/ 33×0 60% x 4 x 3
  • Clean high pull 80% x 5 x 5
  • 14 min alt EMOM:
    • 20-30 sec hollow body
    • 20-30 sec superman

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 88% x 1 x 3
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 88% x 1 x 2
  • Empty barbell reverse lunges x 5 x 3/side (glute activation)
  • Back squat 5-4-3 heavy as possible
  • Snatch grip RDL 60% (of snatch) x 6 x 4

Recovery Week

Congrats to everyone who lifted in the mock meet! There were a lot of PRs and it was a lot of fun.

We’re going to take a week to back off before four intense weeks leading up to the Old Dominion Classic. A lot of us are sick, injured, fatigued, or all three – if that’s you, use this week to do your best to get healthy, keep volume and intensity low, do lots of mobility work. If you’re feeling pretty good coming out of this weekend, take a day or two off and then have some fun doing the recommended conditioning workouts or some other athletic pursuit. It’s ok to snatch and C&J, just keep everything at or below 70% and focus on technique work.

I’m posting Day 1 of next week below in case anyone wants to do it Saturday or Sunday of this week.

Day 1 (to do Sat or Sun this week if feeling good)

  • No foot snatch, work up to 60%
  • Snatch up to 83%, then 75% x 3 x 3
  • No foot clean work up to 60%
  • C&J up to 83%, then 75% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 10-10-10 heavy as possible
  • 16 min alt EMOM:
    • 10 T2B
    • 10 burpees

Recommended Conditioning:

Open workouts 11.1, 11.5, and 11.6 (sorry, it’s officially Open pre-season so we’re going to be doing a lot of these in the coming months, but I’m picking ones that will be good training complements even for people not interested in doing the Open).

Week 7 – Dec 11-17

Taper and meet week! If you haven’t signed up for the mock meet yet, do so here:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link

Day 1 (6 days out, Monday)

  • Snatch heavy single (at most 3 misses before moving on)
  • C&J heavy single (at most 3 misses before moving on)
  • Back squat heavy single (1 miss and done)
  • Optional 20 min recovery bike or row
  • Mobility work

Day 2 (5 days out, Tuesday)

  • Snatch work up to opener, hit for three singles
  • Snatch pull 105% x 3 x 3
  • Snatch DL 110% x 2 x 2
  • C&J work up to opener, hit for three singles
  • Clean pull 105% x 3 x 3
  • Clean DL 110% x 2 x 2
  • Mobility work

Day 3 (4 days out, Wednesday)

  • Snatch balance 70% x 2 x 4
  • Snatch up to 80% x 1 x 3
  • Squat clean thruster 65% x 2 x 4 (of clean)
  • C&J up to 80% x 1 x 3

Day 4 (3 days out, Thursday)

  • Power snatch 70% x 2 x 4
  • PC+PJ 70% x (1+1) X 4
  • OHS up to 105% of snatch

Day 5 (2 days out, Friday)

  • Slow mo snatch x 2 x 5
  • Snatch up to 60% x 2 x 4
  • Slow mo clean + slow mo jerk x 2 x 5
  • C&J up to 60% x 1 x 4

Day 6 (1 day out, Saturday)

  • 20 min of barbell snatch drills
  • 20 min of barbell C&J drills
  • 20 min of mobility
  • get out of the gym

Day 7 (Sunday)

Meet day!

Recommended Conditioning (if you must do it, do it early in the week)

  • 30-20-10 reps for time of:
    • Wall balls
    • KB swings (70/55)
    • Cals on rower
  • Tabata mashup of bike calories and balls slams (alternate each interval, 8 min total)

Week 6 – Dec 4-10

Good luck to those maxing front squats on Monday, and congrats to everyone who has already hit big PRs! Have fun with a week of heavy lifts before we start to taper, and make sure to catch up on watching Worlds!

Sign up for the mock meet if you haven’t yet:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link#responses

Day 1

  • Front squat heavy single if you haven’t already
  • Slow motion snatch light x 2 x 5
  • Snatch waves: 80-85-87-83-88-90-85-89-92%
  • Slow motion clean light x 2 x 5
  • C&J waves: 80-85-87-90-83-88-92%
  • Back squat up to 80% for a double

Day 2

  • Sotts press light x 5 x 5
  • Snatch pull + low hang power snatch work up to heavy 1+1
  • Press in clean light x 5 x 5
  • Power clean + push press heavy single
  • Segment snatch pull 110% x 2 x 5

Day 3

  • Snatch grip PP 80% x 5 x 3
  • Snatch waves: 85-88-91-87-90-92-89-92-94%
  • Clean muscle under + jerk + press in jerk
  • C&J waves: 85-87-90-87-91-94%
  • Back squat up to 85% for a double

Day 4

Rest day

Day 5

  • Sotts press x 5 x 5
  • Snatch waves: 87-91-93-90-94-96%
  • Press in clean x 5 x 5
  • C&J waves: 87-91-93-90-94-96%
  • Back squat up to 90% for a single

Recommended Conditioning

  • 5 rounds for time:
    • 500m row
    • 7 thrusters 135/95#
  • 10 min AMRAP:
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • 21 min alternating EMOM:
    • 10 T2B
    • 15-20 cal bike (sprint, preferably)
    • 10 hspu

Week 5 – Nov 27-Dec 3

Two more front squat workouts! Get them done as early in the week as possible in order to max Saturday, though if you feel like it would be better you can push the front squat heavy single back to next Monday. We’re in the home stretch – time to start cashing in on all of the leg and core strength we’ve been developing and hit some front squat PRs and then a few weeks of heavy classic lifts before the mock meet. If you haven’t signed up for the mock meet yet, do so here:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link#responses

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 84% x (1+1) x 6
  • Clean pull + power clean 84% x (1+1) x 5
  • Back extension (unweighted) x 10 x 3
  • Front squat 80%+4-10kg x 4 x 8
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 81% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 86% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 105% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 75% x 5 x 3
  • Snatch pull + hang snatch (knee) 88% x (1+1) x 6
  • Power clean + (split or squat) jerk, build to 1+2 at 84%
  • Reverse hyperextension x 10 x 3
  • Front squat 85%+4-10kg x 3 x 10
  • Bent row x 10 x 3

Day 4

Rest

Day 5

  • Press in clean 5 x 5
  • Front squat heavy single – if you feel like you could benefit from a couple more days of rest, do this on Monday instead
  • Snatch work up to singles at 90%
  • C&J work up to singles at 90%, power as long as possible

Recommended Conditioning:

  • For max calories, 3 rounds, 4 min each, 1 min rest between:
    • 10 hspu or dips or 20 push-ups
    • 10 C2B or 20 ring rows
    • 20 wall ball
    • 20 KB swing 70/55
    • Max calories on bike in remaining time
  • For max calories, 3 rounds, 4 min each, 1 min rest between:
    • 10 T2B
    • 10 burpees
    • 20 alternating DB snatches 55/35
    • 20 DB single arm thrusters 55/35, switch after 10
    • Max calories on rower in remaining time

Week 4 – Nov 20-26

Keep on going! If you miss lifts during the EMOMs, make them up off the minute after. They are getting tough – take the time between lifts to focus on a cue for your next attempt. And keep knocking out the front squats – only five front squat workouts left, and we’ll retest our front squat next Saturday. Keep up the mobility and recovery work. I’ll be in town over Thanksgiving and will likely be opening the gym up extra times this week so let me know if you’re looking to come in.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 81% x (1+1) x 7 EMOM
  • Clean pull + power clean 83% x (1+1) x 6 EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 85%+2-5kg x 3 x 10

Day 2

  • Muscle snatch heavy single
  • Power snatch 78% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 83% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 70% x 5 x 3
  • Snatch pull + hang snatch (knee) 86% x (1+1), 7 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 81%
  • Reverse hyperextension x 10 x 3
  • Front squat 70%+4-10kg x 6 x 6
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 83% x 1, 7 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 78% x 1, 7 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 88% x 1, 6 min EMOM
  • Behind the neck split or squat jerk 85% x 1, 6 min EMOM
  • Monster walk sequence
  • Front squat 75%+4-10kg x 5 x 7
  • Upright row x 10 x 3

Week 3 – Nov 13-19

Congrats on finishing the first 133 front squats! We’re 1/3 of the way there. As we wave back up to heavier weights, focus on making the squats really good – high elbows, upright torso, glutes activated. Continue to prioritize recovery, especially quad mashing and mobility. Continue to avoid using a belt on the front squats as long as possible.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 78% x (1+1), 8 min EMOM
  • Clean pull + power clean 80% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 70%+2-5kg x 6 x 6
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 76% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 80% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Tabata ball slams
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 60% x 5 x 3
  • Snatch pull + hang snatch (knee) 83% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 78%
  • Reverse hyperextension x 10 x 3
  • Front squat 75%+2-5kg x 5 x 7
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 80% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 75% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 85% x 1, 7 min EMOM
  • Behind the neck split or squat jerk 83% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 80%+2-5kg x 4 x 8

Recommended Conditioning:

  • 10 min AMRAP:
    • 250m row
    • 8 hspu or 15 push-ups
  • For time: 40-70 (C2B) pull-ups with 10 wall balls at the top of every minute