Week 4 – Oct 9-15

Penultimate heavy week! Keep up the good work, we’re almost there! As always with heavy attempts, work on your mental game. The way that you’re able to refocus and give yourself helpful cues after a miss is a huge part of training. If a percentage or a PR on one of the complexes is really not happening, though, go light enough that you can get some quality reps in. We want to get practice making good lifts, not get practice missing.

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 87% x 1 x 4, 82% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Back squat 67% x 8 x 3
  • Get 60 strict T2B or knee raises and 60 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Power snatch + OHS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 83% x (1+1) x 4, 77% x (2+1) x 3
  • Snatch DL 115% x 5 x 3, reset each rep
  • Get 60-80 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 90% x 1 x 3, 82% x 2 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 87% x (2+1) x 4
  • Push press + front squat, take three attempts at a heavy (2+5), aim for heavier than last week
  • Get 3 min/side of side planks and 50-60 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 83% x (1+1) x 4
  • (split or squat) jerk balance + jerk in split/press in clean light x 5
  • Power jerk + split/squat jerk 80% x (2+1) x 4
  • Clean DL 115% x 5 x 3, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 92% x 1 x 4, then 82% x 2 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 92% x (1+1) x 3, then 82% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 75% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning:

Workout 1 – stroll medley

4 rounds, try not to take forever:

  • 100m heavy sled drag (100/70 extra kilos)
  • 100m single arm waiter walk (55/40), switch halfway
  • 100m prowler push (70/40 extra kilos)
  • 100m single arm farmer carry (88/70), switch halfway

Workout 2

21 min EMOM:

  • Min 1: 15 cal row
  • Min 2: 10 hspu
  • Min 3: 5 T2B + 5 C2B + 3 T2B + 3 T2B

Workout 3

For time:

  • 40 cal bike
  • 20 KB swings (88/70)
  • 30 cal bike
  • 15 KB swings
  • 20 cal bike
  • 10 KB swings
  • 10 cal bike
  • 5 KB swings

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