Week 5 – Nov 27-Dec 3

Two more front squat workouts! Get them done as early in the week as possible in order to max Saturday, though if you feel like it would be better you can push the front squat heavy single back to next Monday. We’re in the home stretch – time to start cashing in on all of the leg and core strength we’ve been developing and hit some front squat PRs and then a few weeks of heavy classic lifts before the mock meet. If you haven’t signed up for the mock meet yet, do so here:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link#responses

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 84% x (1+1) x 6
  • Clean pull + power clean 84% x (1+1) x 5
  • Back extension (unweighted) x 10 x 3
  • Front squat 80%+4-10kg x 4 x 8
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 81% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 86% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 105% 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 75% x 5 x 3
  • Snatch pull + hang snatch (knee) 88% x (1+1) x 6
  • Power clean + (split or squat) jerk, build to 1+2 at 84%
  • Reverse hyperextension x 10 x 3
  • Front squat 85%+4-10kg x 3 x 10
  • Bent row x 10 x 3

Day 4

Rest

Day 5

  • Press in clean 5 x 5
  • Front squat heavy single – if you feel like you could benefit from a couple more days of rest, do this on Monday instead
  • Snatch work up to singles at 90%
  • C&J work up to singles at 90%, power as long as possible

Recommended Conditioning:

  • For max calories, 3 rounds, 4 min each, 1 min rest between:
    • 10 hspu or dips or 20 push-ups
    • 10 C2B or 20 ring rows
    • 20 wall ball
    • 20 KB swing 70/55
    • Max calories on bike in remaining time
  • For max calories, 3 rounds, 4 min each, 1 min rest between:
    • 10 T2B
    • 10 burpees
    • 20 alternating DB snatches 55/35
    • 20 DB single arm thrusters 55/35, switch after 10
    • Max calories on rower in remaining time

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