Week 9 – June 6-11

Last heavy week before taper week and re-test week!

If you’re free Sunday afternoon, come to Richmond to watch some of the RVA Open at RVA Crossfit! Christine and I (and Mira and some other people from Solidarity) will be lifting. Christine’s session starts at noon, mine starts at 2.

Tuesday 6 June

  • KB snatch + OHS light x 3 x 4 each side
  • Muscle snatch light-moderate x 5
  • Snatch w/ pause just off floor 85-95% x 1 x 6
  • Power clean + push jerk 90% x (1+1) x 4
  • Back squat 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% + 1kg x 1 if feeling good
  • Strict T2B x 10

Thursday 8 June

  • Donkey kick x 10 x 3 each side
  • Power snatch 90% x 1 x 5
  • Clean w/ pause above knee 70-80% x 3 x 4
  • Clean DL 120% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4, 85% x 4
  • Reverse hyperextension 10 x 3

Saturday 10 June

  • Plate OHS (or lunge) moderate x 5 x 3
  • Jerk 85-95% x 1 x 6
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch heavy single, then wave at 80-85-90%
  • Back squat 65% x 5, 75% x 5 x 3
  • Russian twist moderate x 12 x 3

Sunday 11 June

  • Clean pull from above knee + clean from above knee + squat jerk, light x (3+1+1) x 4
  • Clean + FS + Jerk 70-80% x 5
  • Behind the neck jerk 90-101% x 1 x 6
  • Front squat 65% x 5 x 4
  • Snatch DL 120% x 2 x 4
  • Handstand hold 45 sec x 3

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