Week 2 – April 17-23

Good job pushing through the first week, it was a lot of volume! Use straps whenever necessary – on pulls, complexes, and accessory work. No need to destroy your hands, and  your grip shouldn’t be the limiting factor for anything.

Be as strong as CJ but don’t copy his technique quirks.

Tuesday 18 April

  • KB power snatch from hang + standing arm bar, light x (4+2) x 3 each arm (no rest needed)
  • Tall muscle snatch + pressing snatch balance + sotts press light x (2+2+2) x 5
  • Snatch w/ pause above knee 75-80% x 2 x 5
  • Power clean + push jerk 75-80% x (2+1) x 4
  • Back squat 60% x 10, 65% x 8, 70% x 6, 75% x 6, 80% x 6
  • Weighted plank, 45 sec x 3 (heavier than last week)

Thursday 20 April

  • Vertical KB swing, moderate to heavy x 7 x 5
  • Monster walks 10 x 3 each side
  • Power snatch 70-75% x 2 x 4
  • Clean w/ pause above knee 75-80% x 2 x 5
  • Clean pull 95% x 2 x 4
  • Front squat 60% x 5, 70% x 5, 75% x 5 x 2
  • Weighted reverse lunge 30% (of back squat) x 8 x 3 alternating legs

Saturday 22 April

  • Press in split light x 5 x 5
  • Jerk 75-80% x 2 x 5
  • Snatch muscle under light x 3 x 5
  • 2 pos snatch (at knee, low hang), take 5 working attempts at or below 85% of snatch
  • Back squat 60% x 10, 70% x 8, 75% x 8, 80% x 8
  • L hang (active lats) 30 sec x 3

Sunday 23 April

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • 2 pos clean (at knee, low hang), take 5 working attempts at or below 85% of clean
  • Behind the neck jerk 75-80% x 2 x 5
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull 95% x 2 x 4
  • Single leg DL, heavy x 5 x 4 each leg

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