Week 5 – last heavy week

Tue 27 Mar

  • 5 sec snatch DL + muscle snatch + snatch balance, light x 5
  • Snatch work up to heavy single, then 2 waves at 80-85-90% of this
  • Snatch PP + snatch balance 90% x 2+1 x 4, percent of snatch
  • Snatch pull from deficit 110% x 2 x 3
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 29 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • C&J work up to heavy single, then wave at 75-80-85-90% of this
  • Push press 85-100% 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
    • OHS 50% x 5 at 33×1 tempo

Sat 1 Apr

  • Tall snatch, light x 3 x 5
  • Snatch heavy single, then wave at 80-85-90% of this
  • C&J heavy single, then wave at 80-85-90% of this
  • Back squat heavy single and three singles at 80-90% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 2 Apr

  • Jerk grip OHS light x 3 x 5
  • Split jerk heavy single, then wave at 80-85-90% of this
  • Clean pull from deficit 105% x 2 x 4
  • 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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