Week 2 – 3/6 to 3/12

Tue 7 Mar

  • 5 sec snatch DL + muscle snatch from above knee + snatch balance, light x 5
  • Snatch pull + snatch from above knee w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 75% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 95% x 2 x 4
  • 4 times:
    • Hollow body hold x 30 sec
    • Handstand hold x 30 sec

Thur 9 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from above knee + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 85% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Back squat 40-50% x 5 at 33×1 tempo

Sat 11 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 75-80-85-90–80-85-90%
  • C&J singles at 75-80–85-90-80-85%
  • Front squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 12 Mar

  • Jerk grip OHS light x 3 x 5
  • Power jerk + split jerk with 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Clean pull from deficit 95% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

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