Week 2 – Dec 31-Jan 7

The nice thing about this cycle is there are only three work weeks, so we’re already a third of the way done! Keep pushing on the squats and taking plenty of time and attempts on the snatch and c&j singles. Focus on consistency in your warmups that continues into your heavy attempts.

Do what you need to do to get your glutes and lats working during your general warmup – kettlebell swings, back extensions, and kang squats, and scapular pull-ups, scapular presses/handstands, and band lat rows are great ways to do this. Don’t get stagnant with your warm-ups and cool downs – keep looking for new activation exercises and mobility drills.

The back squats have a sort of cascading rep scheme across the week and from week to week. Your sets of 8 on day 1 of this week should all be heavier than your heaviest set of 10 from last week, and you should aim to have your heaviest set of 5 on day 3 of this week be heavier than what you hit on day 5 of last week, etc. This isn’t really a proper back squat cycle but we can definitely get some rep max PRs out of it.

Day 1

  • No foot snatch, work up to 65%, repeat for a total of 3 singles
  • Snatch up to 85%, then 77% x 3 x 3
  • No foot clean work up to 65%
  • C&J up to 85%, then 77% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 8-8-8 heavy as possible
  • 14 min alt EMOM:
    • 9 T2B
    • 13 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 (aim for +2kg from last week), 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 (aim for +2kg from last week), then 80% of that x (1+2) x 3
  • Front squat 70% x 4 x 5 w/ 33×0 tempo
  • Snatch high pull 85% x 5 x 5
  • 14 min alt EMOM:
    • 9 HSPU or dips
    • 10-15 cal row sprint

Day 3

  • No contact muscle snatch heavy single, repeat for a total of 3 singles
  • Snatch up to 88%, then 80% x 2 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 88%, then 80% x (2+1) x 3
  • High step ups x 5 x 3 / side, unweighted
  • Back squat 5-5-5 heavy as possible
  • 14 min alt EMOM:
    • 9 (C2B) pull-ups
    • 13 wall balls

Day 4

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 73% x 2 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 88%, then 80% x 2 x 3
  • OHS w/ 33×0 65% x 4 x 3
  • Clean high pull 85% x 5 x 5
  • 14 min alt EMOM:
    • 20 hollow rocks
    • 15 ball slams

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 90% x 1 x 3
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 90% x 1 x 2
  • Empty barbell reverse lunges x 5 x 3/side
  • Back squat 4-3-2 heavy as possible
  • Snatch grip RDL 65% (of snatch) x 6 x 4

Recommended Conditioning (if you must; the EMOMs are pretty good conditioning already):

Open workout 12.1 and/or 12.3, and/or any of the previously recommended Open workouts.

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