Week 6 – Dec 4-10

Good luck to those maxing front squats on Monday, and congrats to everyone who has already hit big PRs! Have fun with a week of heavy lifts before we start to taper, and make sure to catch up on watching Worlds!

Sign up for the mock meet if you haven’t yet:

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

Day 1

  • Front squat heavy single if you haven’t already
  • Slow motion snatch light x 2 x 5
  • Snatch waves: 80-85-87-83-88-90-85-89-92%
  • Slow motion clean light x 2 x 5
  • C&J waves: 80-85-87-90-83-88-92%
  • Back squat up to 80% for a double

Day 2

  • Sotts press light x 5 x 5
  • Snatch pull + low hang power snatch work up to heavy 1+1
  • Press in clean light x 5 x 5
  • Power clean + push press heavy single
  • Segment snatch pull 110% x 2 x 5

Day 3

  • Snatch grip PP 80% x 5 x 3
  • Snatch waves: 85-88-91-87-90-92-89-92-94%
  • Clean muscle under + jerk + press in jerk
  • C&J waves: 85-87-90-87-91-94%
  • Back squat up to 85% for a double

Day 4

Rest day

Day 5

  • Sotts press x 5 x 5
  • Snatch waves: 87-91-93-90-94-96%
  • Press in clean x 5 x 5
  • C&J waves: 87-91-93-90-94-96%
  • Back squat up to 90% for a single

Recommended Conditioning

  • 5 rounds for time:
    • 500m row
    • 7 thrusters 135/95#
  • 10 min AMRAP:
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • 21 min alternating EMOM:
    • 10 T2B
    • 15-20 cal bike (sprint, preferably)
    • 10 hspu

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