Week 3 – Nov 13-19

Congrats on finishing the first 133 front squats! We’re 1/3 of the way there. As we wave back up to heavier weights, focus on making the squats really good – high elbows, upright torso, glutes activated. Continue to prioritize recovery, especially quad mashing and mobility. Continue to avoid using a belt on the front squats as long as possible.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 78% x (1+1), 8 min EMOM
  • Clean pull + power clean 80% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 70%+2-5kg x 6 x 6
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 76% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 80% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Tabata ball slams
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 60% x 5 x 3
  • Snatch pull + hang snatch (knee) 83% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 78%
  • Reverse hyperextension x 10 x 3
  • Front squat 75%+2-5kg x 5 x 7
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 80% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 75% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 85% x 1, 7 min EMOM
  • Behind the neck split or squat jerk 83% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 80%+2-5kg x 4 x 8

Recommended Conditioning:

  • 10 min AMRAP:
    • 250m row
    • 8 hspu or 15 push-ups
  • For time: 40-70 (C2B) pull-ups with 10 wall balls at the top of every minute

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