Week 4 – Nov 20-26

Keep on going! If you miss lifts during the EMOMs, make them up off the minute after. They are getting tough – take the time between lifts to focus on a cue for your next attempt. And keep knocking out the front squats – only five front squat workouts left, and we’ll retest our front squat next Saturday. Keep up the mobility and recovery work. I’ll be in town over Thanksgiving and will likely be opening the gym up extra times this week so let me know if you’re looking to come in.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 81% x (1+1) x 7 EMOM
  • Clean pull + power clean 83% x (1+1) x 6 EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 85%+2-5kg x 3 x 10

Day 2

  • Muscle snatch heavy single
  • Power snatch 78% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 83% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 70% x 5 x 3
  • Snatch pull + hang snatch (knee) 86% x (1+1), 7 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 81%
  • Reverse hyperextension x 10 x 3
  • Front squat 70%+4-10kg x 6 x 6
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 83% x 1, 7 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 78% x 1, 7 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 100% 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 88% x 1, 6 min EMOM
  • Behind the neck split or squat jerk 85% x 1, 6 min EMOM
  • Monster walk sequence
  • Front squat 75%+4-10kg x 5 x 7
  • Upright row x 10 x 3

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