New Mesocycle Week 1 – Dec 25-Jan 1

I hope the rest week was relaxing and everyone is feeling ready to come back. As always, take care of recovery and mobility, it’s super important – ask someone if you are not sure what you should be doing for this.

This cycle has a fair number of “work up to a heavy…” prescriptions, but you won’t be expected to add a certain number of kilos for the same number of reps on anything except the hang work on day 2 – don’t be afraid to go heavy on everything else. Back squat 10-10-10 should be three sets of 10 where one of them is near maximal (probably the second or third) and the other two are close to that, not three sets at the same weight.

For the classic lifts work, “work up to _%” means hit it for one single or maybe two if you’re not satisfied with it, but move on after that. Take lots of warm up sets to get there – the point of this is to develop consistency without getting too much heavy volume.

Day 1

  • No foot snatch, work up to 60%
  • Snatch up to 83%, then 75% x 3 x 3
  • No foot clean, work up to 60%
  • C&J up to 83%, then 75% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible (glute activation)
  • Back squat 10-10-10 heavy as possible
  • 14 min alt EMOM:
    • 7 T2B
    • 11 burpees

Day 2

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Work up to heavy high hang snatch w/ 3 sec pause in catch, then 80% of that x 2 x 3
  • Press in split or press in clean light x 5 x 3
  • Work up to heavy high hang clean + jerk w/ 3 sec pause in catch (of jerk), then 80% of that x (1+2) x 3
  • Front squat 65% x 4 x 5 w/ 33×0 tempo
  • Snatch high pull 80% x 5 x 5
  • 14 min alt EMOM:
    • 7 HSPU or dips
    • 10-15 cal row sprint

Day 3

  • No contact muscle snatch heavy single
  • Snatch up to 85%, then 78% x 2 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 85%, then 78% x (2+1) x 3
  • 20-24″ step ups x 5 x 3 / side, unweighted (glute activation)
  • Back squat 7-7-7 heavy as possible
  • 14 min alt EMOM:
    • 7 (C2B) pull-ups
    • 11 wall balls

Day 4

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 70% x 2 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 85%, then 78% x 2 x 3
  • OHS w/ 33×0 60% x 4 x 3
  • Clean high pull 80% x 5 x 5
  • 14 min alt EMOM:
    • 20-30 sec hollow body
    • 20-30 sec superman

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 88% x 1 x 3
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 88% x 1 x 2
  • Empty barbell reverse lunges x 5 x 3/side (glute activation)
  • Back squat 5-4-3 heavy as possible
  • Snatch grip RDL 60% (of snatch) x 6 x 4

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