Week 1.4

Last week of the first mesocycle! Power through, next week will be lighter. Remember that this is primarily a technique mesocycle – take your time warming up to the working sets. Warm up sets are not prescribed in the program, but are very important – they’re your chance to practice the full lifts with perfect technique, so that you can carry that technique over into the heavy lifts.

Day 1 

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 85% x (1+1) x 3
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 85% x 1 x 3
  • Back squat 75% at 33×0 tempo x 2 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 75% x 1 x 4, % of snatch
  • Squat jerk light x 3 x 5
  • PC + PJ 75% x (1+1) x 3, % of C&J
  • Segmented clean pull 95% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 85% x 1 x 4, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 85% x (1+1) x 3
  • FS 80% at 33×0 tempo x 2 x 5
  • Segmented snatch pull 101% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, both off blocks (bar should be at knee) 80% x (1+1) x 4 (% of snatch)
  • Press in split light/moderate x 3 x 5
  • Split jerk 81% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 35 strict pull-ups (or 70 sec of negatives)

Day 5

  • Snatch push press + OHS, work up to heavy single
  • Snatch singles at 80%, 84%, 87%, 91%, 95%, 98%, PR attempt if feeling good
  • Jerk grip OHS light x 3 x 5
  • C&J singles at 80%, 85%, 90%, 95%, PR attempt if feeling good
  • Back squat 80% x 3 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

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