Week 4 – May 1-7

Lift crispy, not soggy. New mesocycle starts this week – enjoy the new exercises and slightly decreased intensity!

Tuesday 2 May

  • KB turkish get-up x 5 total each side, light-moderate
  • Snatch muscle under + pressing snatch balance + hang muscle snatch light x (2+2+2) x 5
  • Snatch w/ pause below knee 75-80% x 3 x 4
  • Power clean + push jerk 75% x (2+2) x 4
  • Back squat 65% x 8, 70% x 8, 80% x 6, 85% x 6
  • GHD sit up x 15 x 3

Thursday 4 May

  • Vertical jump holding KBs light-moderate x 5 x 3
  • Power snatch 75-80% x 2 x 4
  • Clean w/ pause below knee 75-80% x 3 x 4
  • Clean pull from deficit 90% x 2 x 4
  • Front squat 70% x 5, 75% x 5, 80% x 5, 85% x 5
  • KB goblet step up (12-24”), moderate-heavy, 10×3 alternating legs (use glutes!)

Saturday 6 May

  • Jerk balance (forehead) light x 5 x 5
  • Jerk 75-80% x 3 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch + 2 OHS up to 80% x 5
  • Back squat 65% x 8, 70% x 8, 75% x 8, 80% x 8
  • Hollow body hold 30-60 sec x 3

Sunday 7 May

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • Clean + FS + Jerk up to 80% x 5
  • Behind the neck jerk 80% x 3 x 4
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull from deficit 90% x 2 x 4
  • Incline bench moderate x 5 x 4

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