Week 7 – Dec 11-17

Taper and meet week! 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

Day 1 (6 days out, Monday)

  • Snatch heavy single (at most 3 misses before moving on)
  • C&J heavy single (at most 3 misses before moving on)
  • Back squat heavy single (1 miss and done)
  • Optional 20 min recovery bike or row
  • Mobility work

Day 2 (5 days out, Tuesday)

  • Snatch work up to opener, hit for three singles
  • Snatch pull 105% x 3 x 3
  • Snatch DL 110% x 2 x 2
  • C&J work up to opener, hit for three singles
  • Clean pull 105% x 3 x 3
  • Clean DL 110% x 2 x 2
  • Mobility work

Day 3 (4 days out, Wednesday)

  • Snatch balance 70% x 2 x 4
  • Snatch up to 80% x 1 x 3
  • Squat clean thruster 65% x 2 x 4 (of clean)
  • C&J up to 80% x 1 x 3

Day 4 (3 days out, Thursday)

  • Power snatch 70% x 2 x 4
  • PC+PJ 70% x (1+1) X 4
  • OHS up to 105% of snatch

Day 5 (2 days out, Friday)

  • Slow mo snatch x 2 x 5
  • Snatch up to 60% x 2 x 4
  • Slow mo clean + slow mo jerk x 2 x 5
  • C&J up to 60% x 1 x 4

Day 6 (1 day out, Saturday)

  • 20 min of barbell snatch drills
  • 20 min of barbell C&J drills
  • 20 min of mobility
  • get out of the gym

Day 7 (Sunday)

Meet day!

Recommended Conditioning (if you must do it, do it early in the week)

  • 30-20-10 reps for time of:
    • Wall balls
    • KB swings (70/55)
    • Cals on rower
  • Tabata mashup of bike calories and balls slams (alternate each interval, 8 min total)

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