Week 5 – Oct 16-22

Last week before the deload! Push through for one more heavy week!

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 90% x 1 x 4, 84% x 1 x 3
  • Clean + FS, 3 attempts at heavy (1+2), aim for heavier than last week
  • Back squat 70% x 6 x 3
  • Get 65 strict T2B or knee raises and 65 weighted back extensions

Day 2

Active recovery – long row or bike, or catch up on a missed conditioning workout

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 93% x 1 x 3, 84% x 1 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 90% x (1+1) x 3
  • Push press + front squat, take three attempts at a heavy (1+4), aim for heavier than last week
  • Get 3 min/side of side planks and 50-60 strict pull-ups

Day 4 (also optional rest day if needed)

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 86% x (1+1) x 4
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 84% x (1+1) x 4
  • Clean DL 120% x 3 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 95% x 1 x 4, then 84% x 1 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 95% x (1+1) x 3, then 84% x (1+1) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 78% x 4 x 3

Recommended Conditioning:

Recycle/do one of the missed ones from previous weeks, or pick a class WOD, or do an easy 30 min bike or row.

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