Week 3.3 – Aug 28-Sep 3

Surprise, we’ll do one more heavy week because the mock meet has been moved back a week – the long-anticipated taper will come next week. Keep working on strategies to regroup after a miss, and take care of your recovery work. Also pull as vertical as Lu.

Sign up for the mock meet here: https://goo.gl/forms/rAUIMPQVvqC2kDGS2

Day 1

  • Slow snatch pull + muscle snatch + slow OHS light x 5
  • Snatch w/ pause below knee 70% x 1 x 5 (speed focus)
  • Snatch 89-94% x 1 x 4
  • Slow clean DL + muscle clean + slow FS light x 5
  • Clean 89-94% x 1 x 4
  • Back squat 78% 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 90% of snatch
  • EMOM: start 10kg below 85% 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) 90% 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 87-94% x (1+1) x 6
  • Jerk grip OHS light x 5 x 3
  • Clean w/ pause below knee 70% x 1 x 5 (speed focus)
  • C&J (PJ is fine) 90% x 1 x 4
  • Back squat 85-90% x 2 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 85% 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 88-93% x 1 x 6
  • Clean DL w/ 5351 tempo (5 on way up, 3 in full extension, 5 on way down, 1 between reps) 90% 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 90-97% x 1 x 3
  • Choose a c&j technique primer from the week
  • C&J up to 90-95% x 1 x 3
  • Front squat 95% x 1 x 3
  • Seated box jumps high as possible x 5 x 3
  • Hollow rock x 20 x 3

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