Week 3 – Jan 8-14

Last heavy week! Keep up the good work. Working at high intensity every day is draining even without a ton of volume, really consider taking the optional rest days if it will make your day 3 and 5 better. We’ll have one more heavy day next week and then the taper.

Day 1

  • No foot snatch, work up to 70%
  • Snatch up to 88%, then 80% x 2 x 3
  • No foot clean work up to 70%
  • C&J up to 88%, then 80% x (1+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 6-6-6 heavy as possible
  • 16 min alt EMOM:
    • 10 T2B
    • 14 burpees

Day 2 (or rest day / conditioning day if beneficial)

  • 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 1 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+1) x 3
  • Front squat 75% x 3 x 4 w/ 33×0 tempo
  • Snatch high pull 90% x 5 x 5
  • 16 min alt EMOM:
    • 10 HSPU or dips
    • 12-17 cal row sprint

Day 3

  • No contact muscle snatch heavy single
  • Snatch up to 90%, then 83% x 1 x 3
  • Strict press 5-5-5 heavy as possible
  • C&J up to 90%, then 83% x (1+1) x 3
  • High step ups x 5 x 3 / side, unweighted
  • Back squat 3-3–3 heavy as possible
  • 16 min alt EMOM:
    • 10 (C2B) pull-ups
    • 14 wall balls

Day 4 (or rest day / conditioning day if beneficial)

  • Sotts press w/ 3333 tempo light x 3 x 5
  • Power snatch 75% x 1 x 5
  • Tall jerk + press in jerk light x (1+3) x 3
  • Jerk up to 90%, then 83% x 1 x 3
  • OHS w/ 33×0 70% x 3 x 3
  • Clean high pull 90% x 5 x 5

Day 5

  • Slow motion snatch light x 2 x 5
  • Snatch up to 93% x 1, 95% x 1 x 2
  • Slow motion clean + slow motion jerk light x 5
  • C&J up to 93% x 1, 95% x 1
  • Empty barbell reverse lunges x 5 x 3/side
  • Back squat 3-2-1 heavy as possible
  • Snatch grip RDL 70% (of snatch) x 6 x 4

Recommended Conditioning:

If you haven’t done all of the recommended open workouts, do one of those. If you have, don’t do any more conditioning this week.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s