Week 3.2 – Aug 21-28

Intensity is going up! Remember that you need maximal focus to lift maximal weights. Take these opportunities to work on your mental game as well – keeping your head clear, being able to regroup after a miss and being aware of your own technique are essential to making progress as a lifter and require practice the same way that the specifics of technique do. Before lifting the weights, take a deep breath, choose the spot you’re going to look at during the pull (above imaginary judge’s head) and develop a consistent way to get into your starting position. Treat all of the lifts this week, especially the heavy ones, as if you’re taking them on a competition platform.

As the intensity is going up, the volume goes down. However, you should also be doing more warm up sets to work up to near maximal loads. For example, if snatching around 90% for several singles, your warm up might be something like: bar x 3 x 2, 50% x 2 x 1, 65% x 2 x 1, then singles at 75%-80%-84%-87% before starting your working weights. Same for C&J, though possibly with fewer steps before getting to the working weights.

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 5
  • Snatch w/ pause below knee 65% x 1 x 5 (speed focus)
  • Snatch 85-90% x 1 x 4 (work up to and hit 4 successful singles within the % range)
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 85-90% x 1 x 4
  • Back squat 75% 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 85% of snatch
  • EMOM: start 10kg below 81% 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) 85% x 2 x 4
  • Double DB strict press heavy x 8 x 3

Day 3

  • Snatch balance + sotts press light x 5
  • Snatch pull + snatch 83-90% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 65% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 85% x 1 x 4
  • Back squat 80-85% 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 81% 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 85-90% x 1 x 6
  • Clean DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 85% 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 88-93% x 1 x 4 (work up to and hit 4 successful singles within the % range)
  • Choose a c&j technique primer from the week
  • C&J up to 88-93% x 1 x 3
  • Front squat 90% x 1 x 4
  • Seated box jumps high as possible x 5 x 3
  • Hollow rock x 20 x 3

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