Week 2.3 – Jul 31-Aug 7

Keep up the good work!

The number one way to get better at weightlifting is to keep doing it (until you have a 2.5x bodyweight c&j).

Day 1

  • Snatch balance up to 85% of snatch
  • Snatch w/ 3 second first pull 83% x 1 x 6
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 85% x (1+1) x 4
  • Back squat at 33×1, 75% 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 70% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 75% x (1+1+1) x 5
  • OHS 33×1 75% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 3, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 78% x (1+1+1) x 6
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 81% x (1+1) x 5
  • Front squat 75% 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 101% 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 78% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 78% x (1+1) x 5
  • Bottom up front squat 60% 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 3, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 86% x 1 x 7
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 86% x 1 x 5
  • Back squat singles up to 90%
  • 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 101% x (1+1+1) x 5

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