Week 3.1 – Aug 14-20

New mesocycle starts this week! We have three weeks until the Solidarity Mock Meet on September 2nd and we’ll use this time to start ramping up intensity and decreasing volume a little bit, still with a focus on speed and some positioning work. This week is a little bit of a deload after a heavy few weeks – congrats to everyone on all of the solid work and PRs.

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 3
  • Snatch w/ pause below knee 60% x 1 x 5 (speed focus)
  • Snatch 80% x 1 x 4
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 80% x 1 x 4
  • Back squat 70% x 4 x 4, first rep with 33×1
  • Weighted side plank 30 sec/side x 3 (use sandbag or weight vest or be creative)

Day 2

  • Snatch grip PP + OHS up to 80% of snatch
  • EMOM: start 10kg below 78% of snatch, add one kg every minute for 10 minutes, do power snatches as long as possible.
  • Press in clean light x 5 x 5
  • Power clean + squat jerk heavy single, then 80% of that x (1+1) x 3
  • Snatch DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 80% x 2 x 4
  • Double DB or KB strict press heavy x 8 x 3

Day 3

  • Snatch balance + sotts press light x 5
  • Snatch pull + snatch 75% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 60% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 80% x 1 x 4
  • Back squat 75% x 3 x 4
  • Accumulate 40 strict pull-ups

Day 4

  • Muscle snatch + slow OHS work up to heavy single, repeat heavy single for a total of (1+1) x 4
  • EMOM: start 10kg below 78% of clean, add one kg every minute for 10 min, do power cleans as long as possible
  • Jerk in split light x 3 x 5
  • Split jerk 80% x 1 x 6
  • Clean DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 80% x 2 x 4
  • Stiff leg lateral KB DL, heavy x 8 x 3

Day 5

  • Choose a snatch technique primer from the week
  • Snatch up to 85% x 1 x 5
  • Choose a c&j technique primer from the week
  • C&J up to 85% x 1 x 4
  • Front squat 85% x 2 x 4
  • Seated box jumps high as possible x 5 x 3
  • Hollow rock x 20 x 3

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