Week 7 – May 22-28

Big back squat day on Tuesday, the rest of this week is a slight recovery before hitting it hard for the rest of this last mesocycle.

Tuesday 23 May

  • KB snatch + OHS light x 3 x 4 each side
  • Muscle snatch light-moderate x 2 x 5
  • Snatch w/ pause just off floor 70-80% x 3 x 4
  • Power clean + push jerk 70% x (2+2) x 4
  • Back squat 70% x 5, 80% x 5, 85% x 3, 90% x 2, 100%+1kg x 1
  • Strict T2B x 8 x 3

Thursday 25 May

  • Donkey kick x 10 x 3 each side
  • Power snatch 75% x 2 x 4
  • Clean w/ pause just off floor 70-80% x 3 x 4
  • Clean DL 105% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4, 85% x 4
  • Reverse hyperextension x 10 x 3

Saturday 27 May

  • Plate OHS (or lunge) moderate x 5 x 3
  • Jerk 75-80% x 3 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch 70-80% x 1 x 5
  • Back squat 70% x 4, 75% x 4, 80% x 4, 85% x 4
  • Russian twist moderate x 12 x 3

Sunday 28 May

  • Clean pull from above knee + clean from above knee + squat jerk, light x (3+1+1) x 4
  • C&J 70-80% x 1 x 5
  • Behind the neck jerk 75% x 3 x 4
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch DL 105% x 2 x 4
  • Handstand hold 45 sec x 3

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