Week 4

Only one week after this one before the deload! Stick with it, and start getting excited about the mock meet!

Tue 21 Mar

  • 5 sec snatch DL + muscle snatch from below knee + snatch balance, light x 5
  • Low hang snatch work up to heavy single, then 2 waves at 80-85-90% of this.
  • Snatch PP + snatch balance 85% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 105% x 2 x 4
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 22 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean from below knee + jerk, work up to heavy single, then wave at 75-80-85-90% of this
  • Push press 85-95% 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 50% x 5 at 33×1 tempo

Sat 24 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 80-85-90-95-80-90%
  • C&J singles at 80-90-95-80-90%
  • 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 25 Mar

  • Jerk grip OHS light x 3 x 5
  • Split jerk singles at 80-90-95-80-90%
  • Clean pull from deficit 100% 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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