Week 4

Happy New Year!

That’s a 445# snatch. And if it wasn’t slow enough for you:

http://www.allthingsgym.com/lu-xiaojun-177kg-snatch-world-record-2016-olympic-games/

Tuesday 3 Jan

  • Halting snatch pull + dip muscle snatch + dip snatch light x 5
  • Snatch pull + 3 sec snatch pull to knee + hang snatch (knee) 70-85% x 2+1+1 x 7
  • OHS 80% x 3 x 5 (% of OHS, if not known use % of snatch)
  • Back squat 70% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 10 RDL moderate weight
    • 30 sec hollow body

Thursday 5 Jan

  • Halting clean pull + power position clean + power jerk light x 5
  • 3 sec clean pull to knee + hang clean (knee) + jerk 70-85% x 1+1+2 x 7
  • Clean pull w/ pause in power position 100% x 2 x 4
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 4 double KB overhead walking lunge each leg

Saturday 7 Jan

  • Press in split light x 3 x 5
  • Snatch heavy single, then 2 waves of singles at 80, 85, 90% of this
  • C&J 80-95% x 1 x 6
  • Clean DL 110% x 3 x 3
  • Front squat 70% x 2 x 7 on the minute, fast reps

Sunday 8 Jan

Make up day, or:

  • Clean from blocks 75% x 1 x 7 on the minute
  • Strict press 75% x 5 x 5
  • Jumping squat 45% x 5 x 5
  • 4 times:
    • 12 windshield wipers (floor)
    • 8 bent rows moderate weight
    • 2 turkish get-up each arm, heavy as possible

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s