Week 2.2 July 24-30

I know there’s a lot of volume, and I know the squats are heavy – it’s not unexpected if everything feels harder than the last mesocycle. However, if you’re failing lifts or all of them look terrible or are super slow, it’s ok to use slightly lower percentages. There’s a lot of strength work in this chunk but the focus is still on speed, and continued consistency from the position work we’ve been doing.

Day 1

  • Snatch balance up to 80% of snatch
  • Snatch w/ 3 second first pull 78% x 7
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 80% x (1+1) x 5
  • Back squat at 33×1, 72% x 3 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 65% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 70% x (1+1+1) x 5
  • OHS 33×1 70% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3
  • 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 75% x (1+1+1) x 7
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 78% x (1+1) x 5
  • Front squat 71% 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 95% x (1+1+1) x 5
  • 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 75% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 75% x (1+1) x 7
  • Bottom up front squat 55% 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)
  • 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 83% x 1 x 7
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 83% x 1 x 5
  • Back squat singles up to 85%
  • Front squat: quarter squat + parallel squat + 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 95% x (1+1+1) x 5

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