Week 2.1 – July 17-23

First week of the new mesocycle! This one will keep up the position work but with a bigger emphasis on speed. Make the light lifts fast, but never sacrifice positioning. Video links for the new exercises are included below, but let me know if there are any questions.

Day 1

  • Snatch balance up to 75% of snatch
  • Snatch w/ 3 second first pull 73% x 1 x 7
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 75% x (1+1) x 5
  • Back squat at 33×1, 68% x 4 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 6 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 60% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 65% x (1+1+1) x 5
  • OHS 33×1 65% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3 (http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/)
  • Row 100m sprint x 4, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 70% x (1+1+1) x 7
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 73% x (1+1) x 5
  • Front squat 68% x 5 x 5, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 90% x (1+1+1) x 5
  • Vertical jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 70% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 70% x (1+1) x 7
  • Bottom up front squat 50% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat – http://www.catalystathletics.com/exercise/445/Pin-Front-Squat/)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 4, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 78% x 1 x 8
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 78% x 1 x 6
  • Back squat singles up to 80%
  • Front squat: quarter squat + half squat (to parallel, not below) + full squat, all with 22×0 tempo, 65% x (1+1+2) x 5
  • Snatch deadlift to below knee (then drop) + snatch deadlift to above knee (then drop) + snatch pull 90% x (1+1+1) x 5

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