Week 2.4: Aug 7-13

Last week of this mesocycle! I know the volume has been high, stick with it for one more week and then volume will drop significantly as we move into our competition meso.

https://games.crossfit.com (watch the snatch 1rm and clean ladder workouts from the Games this year – almost all Games athletes are very strong and very good lifters. Bonus points for noticing how the really good lifters (Fraser, Panchik, Ben Smith, Webb, Toomey and a few others) dial in technique as the weights get heavier on the clean ladder.

Day 1

  • Snatch balance up to 90% of snatch
  • Snatch w/ 3 second first pull 86% x 1 x 5
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 88% x (1+1) x 4
  • Back squat at 33×1, 78% x 2 x 5
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2 (if you are feeling really beat up, skip this day this week)

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 75% x 2 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 78% x (1+1+1) x 5
  • OHS 33×1 78% x 2 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
  • Snatch + OHS 81% x (1+1) x 6
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 84% x (1+1) x 4
  • Front squat 78% x 5 x 4, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 105% 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 81% x 1 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 81% x (1+1) x 5
  • Bottom up front squat 65% 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 75%-80%-86%-89%-92%-95%-98%, PR attempt if feeling good
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) up to 97%, PR attempt if feeling good
  • Back squat singles up to 95%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s