Week 2 – Sep 25-Oct 1

Keep up the good work!

Day 1

  • Overhead squat heavy single, aim for 3kg heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 83% x 1 x 4, 78% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+4), aim for 3kg heavier than last week
  • Back squat 60% x 10 x 3
  • Get 50 strict T2B or knee raises and 50 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Mid hang power snatch + OHS, 3 attempts at heavy (1+3), aim for 2kg heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 78% x (1+1) x 4, 73% x (2+1) x 3
  • Snatch DL 105% x 5 x 4, reset each rep
  • Get 50-70 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 86% x 1 x 3, 78% x 3 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 83% x (3+1) x 5
  • Push press + front squat, take three attempts at a heavy (4+7), aim for 3kg heavier than last week
  • Get 3 min/side of side planks and 40-50 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 78% x (2+1) x 5
  • (split) jerk balance + jerk in split light x 5 (or squat jerk warmup)
  • Power jerk + split jerk 78% x (2+1) x 5
  • Clean DL 105% x 5 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 88% x 1 x 4, then 78% x 3 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 88% x (1+1) x 3, then 78% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 70% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning (3 separate workouts, not a 3-part workout)

Workout 1

1 mile stroll with moderate sandbag on one shoulder, switch shoulders whenever you want (recommended 70#/50# ish)

Workout 2

20 min alternating EMOM (I promise this one is actually doable unlike the one from last week, work should take less than 40 seconds each minute, scale down if not)

Min 1: 5x(1 T2B + 1 C2B)

Min 2: 8 heavy russian KB swings, 20 double unders

Workout 3

5 rounds for time:

50m farmers carry heavy

10 hspu

20 wall balls

New Cycle! Week 1

Congrats on surviving the “fun” week! This cycle will ramp up the volume a little bit, especially in the squats, in preparation for our heavy squat cycles as we go into winter. Volume is not an excuse for poor technique, though – if your lifts are consistently bad, go lighter than prescribed. Snatch doubles should not be one good snatch and one sketchy one, and sets of 10 back squats should not be 3 good ones and 7 loose ones. Stay focused and make every rep count.

As promised, there is also have a recommended conditioning workout below. Consider doing this on one of your rest days – it shouldn’t tax you too much, but it will help with GPP and keep your mobility primed.

Day 1

  • Overhead squat heavy single
  • Tall snatch light x 3 x 3
  • Snatch 80% x 1 x 4, 75% x 2 x 3
  • Clean + FS, three attempts at a heavy (1+4)
  • Back squat 55% x 10 x 3
  • Get 50 strict T2B or knee raises and 50 (weighted) back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Mid hang power snatch + OHS, 3 attempts at heavy (1+3)
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 75% x (1+1) x 4, 70% x (2+1) x 3
  • Snatch DL 100% x 5 x 4, reset each rep
  • Get 50-70 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 83% x 1 x 3, 75% x 3 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 80% x (3+1) x 5
  • Push press + front squat, take three attempts at a heavy (5+8)
  • Get 3 min/side of side planks and 40-50 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 75% x (2+1) x 5
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 75% x (2+1) x 5
  • Clean DL 100% x 5 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 85% x 1 x 4, then 75% x 3 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 85% x (1+1) x 3, then 75% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 65% x 6 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

 

Recommended Conditioning:

Alternating EMOM, for 20min:

  • Min 1: 7 T2B and 10 DB thrusters
  • Min 2: 10-15 cal row

Switching / Fun Week

Have fun with this week! It’s a lot of stuff that we don’t do often. It should be less stressful than lifting heavy every day like we’ve been doing for the last several months, but it won’t be easy and it’s still important. It should give your body a little bit of a break from the last mesocycle and/or start kicking it into gear for what we’ll be doing for the next 5 weeks (plenty more weightlifting), as well as provide a little bit of joint maintenance work.

Rest as needed in the circuits, but try to keep moving. Choose weights where movement quality is good. Don’t take much time establishing heavy singles.

As always, if you’re doing three days a week, do 1, 3, and 5.

Day 1

  • Snatch 65% x 3 x 5
  • C&J 65% x 2 x 4
  • 1RM strict press
  • 5 times through, for quality:
    • 5 strict presses heavy (70-80% of 1RM)
    • 10 back squats (same weight)
    • 5-10 strict pull-ups (assisted if necessary)
    • 10 good mornings moderate
    • Goblet side lunge, 10/side, light
  • Crossover symmetry if available, if not, shoulder rotations light x 10 x 3, Lu raises x 10 x 3, lat pull-downs x 10 x 3
  • Mobility, at least 20 min

Day 2

  • Power snatch 60% x 2 x 5
  • PC+PJ 60% x 2 x 4
  • Max effort L sit, then max effort L hang
  • Max sandbag ground to overhead in 1 min, heavy as possible
  • 1RM Sots press
  • 5 times through, for quality:
    • 5-10 static dips
    • 10 DB or KB snatches per side, heavy
    • 10-15 GHD situps, weighted if possible
    • 10 twisting slam ball throws /side
    • 15 cal bike or 10 cal ski sprint
  • Mobility, at least 20 min

Day 3

  • Snatch 70% x 2 x 5
  • C&J 70% x 1 x 5
  • Max height box jump (if you hurt yourself you’re in trouble). If you hate box jumps, measure a max height vertical jump and a max distance standing long jump.
  • 1RM bicep curl
  • Bear complex heavy single (squat clean thruster + back rack thruster)
  • 5 times through, for quality:
    • 10 barbell bicep curls, moderate
    • 10 frankenstein front squats (same weight)
    • Double KB overhead walking lunge, 10 steps/side, moderate
    • 20 oblique crunches / side
    • Sled pull or prowler 50m, heavy (should be able to jog but not sprint)
  • Crossover symmetry if available, if not, shoulder rotations light x 10 x 3, Lu raises x 10 x 3, lat pull-downs x 10 x 3
  • Mobility, at least 20 min

Day 4

  • Power snatch 65% x 1 x 5
  • PC+PJ 65% x 1 x 4
  • 1 max effort plank hold
  • DB or KB squat snatch heavy single each arm
  • Max time plate hold each arm (grip training)
  • 5 times through, for quality:
    • 10 RDLs, moderate
    • Single arm OHS x 5/arm, moderate
    • Barbell upright row x 10
    • 10 max distance over the back slam ball throws (everyone use 30#)
    • 10-15 strict T2B (or knee raise as high as possible)
  • Mobility, at least 20min

Day 5

  • Snatch 75% x 1 x 6
  • C&J 75% x 1 x 5
  • Snatch DL heavy single (only counts with good back position, no straps)
  • Weighted pull-up heavy single
  • Weighted push-up heavy single
  • 5 times through, for quality:
    • Deficit push-up x 10
    • Bent row x 10, moderate
    • OHS x 5, moderate
    • Back squat x 10, same weight as OHS
    • 100m sprint (up to the 200m turnaround, then walk back)
  • Crossover symmetry if available, if not, shoulder rotations light x 10 x 3, Lu raises x 10 x 3, lat pull-downs x 10 x 3
  • Mobility, at least 20 min

Week 13.4 – Taper

Congrats to everyone on the good lifting at the mock mock meet! Get ready for the real thing! Volume and intensity are finally dropping off this week. Respect the taper, especially those of you who have been with this cycle for the last 12 weeks – don’t be tempted to try going heavier than prescribed later in the week.

For the few of you maxing Thursday, do days 1, 3, and possibly 5 (Sun-Mon-Tue) and take Wednesday off.

For everyone doing the mock meet Sunday, try to take Saturday completely off or only do some very light work. If you haven’t signed up already, do so here: https://goo.gl/forms/rAUIMPQVvqC2kDGS2

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 5
  • Snatch 88-95% x 1 x 3
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 88-95% x 1 x 4
  • Back squat 75% x 3 x 4 (no tempo)

Day 2

  • Snatch grip PP + OHS up to 90% of snatch
  • EMOM: start 10kg below 84% of snatch, add one kg every minute for 10 minutes, do power snatches as long as possible.
  • Press in clean light x 5 x 5
  • Power clean + squat jerk heavy single, then 80% of that x (1+1) x 3
  • Snatch pull 101% x 2 x 4

Day 3

  • Snatch balance + sotts press light x 5
  • Snatch pull + snatch 80% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 65% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 75% x 1 x 4
  • Back squat 70% x 5 x 4

Day 4

  • Snatch 70% x 1 x 4
  • Jerk in split light x 3 x 5 (or press in clean if you power or squat jerk)
  • Clean + jerk 70% x 1 x 3

Week 3.3 – Aug 28-Sep 3

Surprise, we’ll do one more heavy week because the mock meet has been moved back a week – the long-anticipated taper will come next week. Keep working on strategies to regroup after a miss, and take care of your recovery work. Also pull as vertical as Lu.

Sign up for the mock meet here: https://goo.gl/forms/rAUIMPQVvqC2kDGS2

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 5
  • Snatch w/ pause below knee 70% x 1 x 5 (speed focus)
  • Snatch 89-94% x 1 x 4
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 89-94% x 1 x 4
  • Back squat 78% x 4 x 4, first rep with 33×1
  • Weighted side plank 30 sec/side x 3 (use sandbag or weight vest or be creative)

Day 2

  • Snatch grip PP + OHS up to 90% of snatch
  • EMOM: start 10kg below 85% of snatch, add one kg every minute for 10 minutes, do power snatches as long as possible.
  • Press in clean light x 5 x 5
  • Power clean + squat jerk heavy single, then 80% of that x (1+1) x 3
  • Snatch DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 90% x 2 x 4
  • Double DB strict press heavy x 8 x 3

Day 3

  • Snatch balance + sotts press light x 5
  • Snatch pull + snatch 87-94% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 70% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 90% x 1 x 4
  • Back squat 85-90% x 2 x 4
  • Accumulate 40 strict pull-ups

Day 4

  • Muscle snatch + slow OHS work up to heavy single, repeat heavy single for a total of (1+1) x 4
  • EMOM: start 10kg below 85% of clean, add one kg every minute for 10 min, do power cleans as long as possible
  • Jerk in split light x 3 x 5
  • Split jerk 88-93% x 1 x 6
  • Clean DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 90% x 2 x 4
  • Stiff leg lateral KB DL, heavy x 8 x 3

Day 5

  • Choose a snatch technique primer from the week
  • Snatch up to 90-97% x 1 x 3
  • Choose a c&j technique primer from the week
  • C&J up to 90-95% x 1 x 3
  • Front squat 95% x 1 x 3
  • Seated box jumps high as possible x 5 x 3
  • Hollow rock x 20 x 3

Week 3.2 – Aug 21-28

Intensity is going up! Remember that you need maximal focus to lift maximal weights. Take these opportunities to work on your mental game as well – keeping your head clear, being able to regroup after a miss and being aware of your own technique are essential to making progress as a lifter and require practice the same way that the specifics of technique do. Before lifting the weights, take a deep breath, choose the spot you’re going to look at during the pull (above imaginary judge’s head) and develop a consistent way to get into your starting position. Treat all of the lifts this week, especially the heavy ones, as if you’re taking them on a competition platform.

As the intensity is going up, the volume goes down. However, you should also be doing more warm up sets to work up to near maximal loads. For example, if snatching around 90% for several singles, your warm up might be something like: bar x 3 x 2, 50% x 2 x 1, 65% x 2 x 1, then singles at 75%-80%-84%-87% before starting your working weights. Same for C&J, though possibly with fewer steps before getting to the working weights.

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 5
  • Snatch w/ pause below knee 65% x 1 x 5 (speed focus)
  • Snatch 85-90% x 1 x 4 (work up to and hit 4 successful singles within the % range)
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 85-90% x 1 x 4
  • Back squat 75% x 4 x 4, first rep with 33×1
  • Weighted side plank 30 sec/side x 3 (use sandbag or weight vest or be creative)

Day 2

  • Snatch grip PP + OHS up to 85% of snatch
  • EMOM: start 10kg below 81% of snatch, add one kg every minute for 10 minutes, do power snatches as long as possible.
  • Press in clean light x 5 x 5
  • Power clean + squat jerk heavy single, then 80% of that x (1+1) x 3
  • Snatch DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 85% x 2 x 4
  • Double DB strict press heavy x 8 x 3

Day 3

  • Snatch balance + sotts press light x 5
  • Snatch pull + snatch 83-90% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 65% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 85% x 1 x 4
  • Back squat 80-85% x 3 x 4
  • Accumulate 40 strict pull-ups

Day 4

  • Muscle snatch + slow OHS work up to heavy single, repeat heavy single for a total of (1+1) x 4
  • EMOM: start 10kg below 81% of clean, add one kg every minute for 10 min, do power cleans as long as possible
  • Jerk in split light x 3 x 5
  • Split jerk 85-90% x 1 x 6
  • Clean DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 85% x 2 x 4
  • Stiff leg lateral KB DL, heavy x 8 x 3

Day 5

  • Choose a snatch technique primer from the week
  • Snatch up to 88-93% x 1 x 4 (work up to and hit 4 successful singles within the % range)
  • Choose a c&j technique primer from the week
  • C&J up to 88-93% x 1 x 3
  • Front squat 90% x 1 x 4
  • Seated box jumps high as possible x 5 x 3
  • Hollow rock x 20 x 3

Week 3.1 – Aug 14-20

New mesocycle starts this week! We have three weeks until the Solidarity Mock Meet on September 2nd and we’ll use this time to start ramping up intensity and decreasing volume a little bit, still with a focus on speed and some positioning work. This week is a little bit of a deload after a heavy few weeks – congrats to everyone on all of the solid work and PRs.

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 3
  • Snatch w/ pause below knee 60% x 1 x 5 (speed focus)
  • Snatch 80% x 1 x 4
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 80% x 1 x 4
  • Back squat 70% x 4 x 4, first rep with 33×1
  • Weighted side plank 30 sec/side x 3 (use sandbag or weight vest or be creative)

Day 2

  • Snatch grip PP + OHS up to 80% of snatch
  • EMOM: start 10kg below 78% of snatch, add one kg every minute for 10 minutes, do power snatches as long as possible.
  • Press in clean light x 5 x 5
  • Power clean + squat jerk heavy single, then 80% of that x (1+1) x 3
  • Snatch DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 80% x 2 x 4
  • Double DB or KB strict press heavy x 8 x 3

Day 3

  • Snatch balance + sotts press light x 5
  • Snatch pull + snatch 75% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 60% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 80% x 1 x 4
  • Back squat 75% x 3 x 4
  • Accumulate 40 strict pull-ups

Day 4

  • Muscle snatch + slow OHS work up to heavy single, repeat heavy single for a total of (1+1) x 4
  • EMOM: start 10kg below 78% of clean, add one kg every minute for 10 min, do power cleans as long as possible
  • Jerk in split light x 3 x 5
  • Split jerk 80% x 1 x 6
  • Clean DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 80% x 2 x 4
  • Stiff leg lateral KB DL, heavy x 8 x 3

Day 5

  • Choose a snatch technique primer from the week
  • Snatch up to 85% x 1 x 5
  • Choose a c&j technique primer from the week
  • C&J up to 85% x 1 x 4
  • Front squat 85% x 2 x 4
  • Seated box jumps high as possible x 5 x 3
  • Hollow rock x 20 x 3

Week 2.4: Aug 7-13

Last week of this mesocycle! I know the volume has been high, stick with it for one more week and then volume will drop significantly as we move into our competition meso.

https://games.crossfit.com (watch the snatch 1rm and clean ladder workouts from the Games this year – almost all Games athletes are very strong and very good lifters. Bonus points for noticing how the really good lifters (Fraser, Panchik, Ben Smith, Webb, Toomey and a few others) dial in technique as the weights get heavier on the clean ladder.

Day 1

  • Snatch balance up to 90% of snatch
  • Snatch w/ 3 second first pull 86% x 1 x 5
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 88% x (1+1) x 4
  • Back squat at 33×1, 78% x 2 x 5
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2 (if you are feeling really beat up, skip this day this week)

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 75% x 2 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 78% x (1+1+1) x 5
  • OHS 33×1 78% x 2 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 3, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Snatch + OHS 81% x (1+1) x 6
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 84% x (1+1) x 4
  • Front squat 78% x 5 x 4, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 105% x (1+1+1) x 5
  • Jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 81% x 1 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 81% x (1+1) x 5
  • Bottom up front squat 65% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 3, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 75%-80%-86%-89%-92%-95%-98%, PR attempt if feeling good
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) up to 97%, PR attempt if feeling good
  • Back squat singles up to 95%

Week 2.3 – Jul 31-Aug 7

Keep up the good work!

The number one way to get better at weightlifting is to keep doing it (until you have a 2.5x bodyweight c&j).

Day 1

  • Snatch balance up to 85% of snatch
  • Snatch w/ 3 second first pull 83% x 1 x 6
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 85% x (1+1) x 4
  • Back squat at 33×1, 75% x 3 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 70% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 75% x (1+1+1) x 5
  • OHS 33×1 75% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 3, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 78% x (1+1+1) x 6
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 81% x (1+1) x 5
  • Front squat 75% x 5 x 5, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 101% x (1+1+1) x 5
  • Jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 78% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 78% x (1+1) x 5
  • Bottom up front squat 60% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 3, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 86% x 1 x 7
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 86% x 1 x 5
  • Back squat singles up to 90%
  • Front squat: quarter squat + parallel squat + full squat, all with 22×0 tempo, 65% x (1+1+2) x 5
  • Snatch deadlift to below knee (then drop) + snatch deadlift to above knee (then drop) + snatch pull 101% x (1+1+1) x 5

Week 2.2 July 24-30

I know there’s a lot of volume, and I know the squats are heavy – it’s not unexpected if everything feels harder than the last mesocycle. However, if you’re failing lifts or all of them look terrible or are super slow, it’s ok to use slightly lower percentages. There’s a lot of strength work in this chunk but the focus is still on speed, and continued consistency from the position work we’ve been doing.

Day 1

  • Snatch balance up to 80% of snatch
  • Snatch w/ 3 second first pull 78% x 7
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 80% x (1+1) x 5
  • Back squat at 33×1, 72% x 3 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 65% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 70% x (1+1+1) x 5
  • OHS 33×1 70% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 4, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 75% x (1+1+1) x 7
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 78% x (1+1) x 5
  • Front squat 71% x 5 x 5, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 95% x (1+1+1) x 5
  • Jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 75% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 75% x (1+1) x 7
  • Bottom up front squat 55% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 4, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 83% x 1 x 7
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 83% x 1 x 5
  • Back squat singles up to 85%
  • Front squat: quarter squat + parallel squat + full squat, all with 22×0 tempo, 65% x (1+1+2) x 5
  • Snatch deadlift to below knee (then drop) + snatch deadlift to above knee (then drop) + snatch pull 95% x (1+1+1) x 5