Week 3 – April 24-May 1

This is the last week of the first mesocycle, congrats! Keep up the good work and remember to focus and take adequate rest on heavy attempts.

Tuesday 25 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 80-85% x 1 x 6
  • Power clean + push jerk 80-85% x (1+1) x 4
  • Back squat 65% x 8, 70% x 8, 80% x 6, 85% x 6
  • Weighted plank, 45 sec x 3, heavier than last week

Thursday 27 April

  • Vertical KB swing, moderate to heavy x 7 x 5
  • Monster walks 10 x 3 each side
  • Power snatch 80-85% x 1 x 4
  • Clean w/ pause above knee 80-85% x 1 x 6
  • Clean pull 100% x 2 x 4
  • Front squat 60% x 5, 70% x 5, 75% x 5, 80% x 5
  • Weighted reverse lunge 30-40% (of back squat) x 8 x 3 alternating legs

Saturday 29 April

  • Press in split light x 5 x 5
  • Jerk 80-85% x 1 x 6
  • Snatch muscle under light x 3 x 5
  • Snatch singles at 80-85-90-93-96%, heavy single attempts after if feeling good
  • Back squat 60% x 10, 65% x 10, 70% x 8, 75% x 8
  • L hang (active lats) 30 sec x 3

Sunday 30 April

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • C&J heavy single
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull 100% x 2 x 4
  • Single leg DL, heavy x 5 x 4 each leg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s