Week 1.3 – Feb 5-11

This will be the last work week of this mesocycle, next week will be a back off week. Keep being explosive!

Day 1

  • No foot, no contact, no hook grip snatch light x 3 x 4
  • Snatch 78% every 40 sec for 12 reps
  • No foot clean + back/front split jerk or no foot squat jerk light x (1+2) x 4
  • C&J 78% every 60 sec for 8 reps
  • Back squat 70% x 2, every 40 sec for 12 sets
  • 4 times:
    • Quarter squat jump empty bar  w/ pause in power position x 8
    • Stiff leg deadlift moderate x 7
    • (empty) Standing barbell twist x 20
    • Strict pull-ups max reps

Day 2

  • Straight arm snatch in snatch + sotts press light x 3+3 x 4
  • 3 position no foot snatch (high hang, below knee, ground) 75% x 3
  • Press in power clean x 5 x 4
  • Power clean + power jerk 70% x (1+2) x 3
  • Snatch PP + tempo 55×0 OHS 70-75% of snatch x (5+1) x 4
  • 3 times:
    • Floating tempo snatch DL 90% at 5353 x 3
    • High step up 10/leg, weighted if possible
    • Low bear crawl 2x length of downstairs

Day 3

  • High jump power snatch 60% x 2 x 4
  • Snatch heavy 3-3-3 (triple counts if finished under 30 sec)
  • Clean muscle under + tall jerk + lunge in jerk or narrow OHS
  • Clean heavy 2+1 x 3 (finish under 20 sec)
  • Front squat 5-5-5 @ 75-78-80%
  • 4 times:
    • Double KB high jump x 8
    • Windshield wipers (hanging or on ground) x 5-10 / side
    • Bent over row x 5 moderate
    • Max rep strict static dip

Day 4

  • Behind the neck press in power snatch light x 5 x4
  • No foot power snatch 65% x 2 x 3
  • Press in clean light x 5 x 4
  • 2 position no foot clean + no foot power jerk (mid hang, low hang) 70% x (1+1+1+1) x 3
  • 3 times:
    • Floating tempo clean DL 95% at 5353 x 3
    • Jerk dip/drive with pause 90% x 3
    • Squat jump 20% of BS x 8

Day 5

  • Back squat 5-5-5 @ 75%-78%-80%
  • Snatch + OHS on 2 min clock, start at 80% add 2% each time until 90%
  • C&J (2+1 or 1+2, do more of whatever is weaker) on 2 min clock, start at 84% and add 2% each time until 90%
  • 4 times:
    • Depth jump x 8 (not seated box jump)
    • Uphill seal walk x 3
    • Weighted back extension x 10 + 15 sec hold
    • Max rep strict hspu

Recommended Conditioning

  • Open workouts 15.3 and 15.4
  • Pick a workout from the last 4 weeks you’ve missed, or an appropriate class workout

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