Week 6 – Taper and meet week, Oct 23-29

We made it! Taper this week, focus on mobility and recovery. If you are not lifting in a meet this weekend, it would be great if you could max Thursday night, unless you’ve worked out something else out with me. Should be pretty self explanatory below – only if you’re maxing on the weekend will you get all five workouts in. If you’re maxing Thursday, skip the five days out workout and only do the four days out one if you can do it Sunday. Depending on how you’re feeling, you can take a rest day instead of any of these workouts also. Be disciplined and do not get carried away and do more than prescribed this week. You should feel antsy by the middle/end of the week – that’s the point of a taper.

Five days before

  • Snatch: choose and work up to opener, hit for 2 singles, then 80% x 1 x 3
  • C&J: choose and work up to opener, hit for 1 single, then 80% x 1 x 3
  • Snatch pull singles up to 110%
  • C&J pull singles up to 110%
  • Front squat singles up to 90%

Four days before

  • Snatch 75% x 1 x 5
  • C&J 75% x 1 x 4
  • Back squat singles up to 80%
  • Optional 20 min easy pace row or bike

Three days before

  • Power snatch 70% x 1 x 5
  • PC+PJ 70% x 1 x 4
  • 50 back extensions, 50 strict pull-ups
  • Crossover symmetry if available
  • 5 rounds, doesn’t have to be fast:
    • 3 (strict, deficit) hspu
    • 6 strict T2B
    • 9 goblet squats 55/35

Two days before

  • Thorough warm up
  • Snatch 65% x 1 x 4
  • C&J 65% x 1 x 3
  • Mobility

Day before max/meet

Do a full warm up and cool down but don’t put any weight on the barbell. Do some of your favorite technique drills and get into all of your positions. Maximum one hour in the gym start to finish.

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