Week 5

Last heavy week before we start to deload, maxes will be at the end of week 6. I’ll be back in the gym this Saturday!

Tuesday 10 Jan

  • Halting snatch pull + dip muscle snatch + dip snatch light x 6
  • 3 sec snatch pull to knee + hang snatch (knee) + OHS 75-90% x 1+1+2 x 7
  • Snatch pull w/ pause in power position 95% x 2 x 4
  • Back squat 80% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 3-5 strict hspu into 30 sec handstand hold
    • 30 sec weighted plank

Thursday 12 Jan

  • Halting clean pull + power position clean + power jerk light x 5
  • Clean pull + 3 sec clean pull to knee + hang clean (knee) 70-83% x 2+1+1 x 7
  • Jerk 75-85% x 2 x 5
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 3 single arm KB overhead lunge each leg, each arm

Saturday 14 Jan

  • Press in split light x 3 x 5
  • Snatch 80-95% x 1 x 6
  • C&J heavy single, then 2 waves of singles at 80, 85, 90% of this
  • Clean DL 113% x 3 x 3
  • Front squat 80% x 2 x 7 on the minute, fast reps

Sunday 15 Jan

Make up day, or:

  • Snatch from blocks (knee) 80% x 1 x 7 on the minute
  • Snatch balance 85% x 1 x 5
  • Jumping back squat 45% x 5 x 5
  • 4 times:
    • Incline bench x 8 moderate weight
    • RDL x 8 moderate weight
    • High box jump x 5

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