Week 1.4 – Back off week

Enjoy the brief easier week before we start a heavy duty pulling and pressing strength cycle! Having finished a first conditioning mesocycle, we are transitioning into a strength mesocycle, then we will do another conditioning mesocycle followed by a squatting strength mesocycle, and then a competition mesocycle—don’t expect to max your oly lifts for a while, but when we do we’ll be a whole lot stronger.

Day 1

  • Thorough warm up
  • Snatch up to 70% for 5 singles
  • C&J up to 70% for 5 singles
  • Back squat up to 70% for a set of 5
  • Snatch DL heavy single (aim for 150% of snatch if possible with good positions)
  • Cool down and recovery

Day 2

Any, all, or none of

  • active recovery
  • conditioning
  • gymnastics work
  • empty barbell work

Day 3

  • Thorough warm up
  • Snatch up to 75% for 4 singles
  • C&J up to 75% for 3 singles
  • Back squat up to 75% for a set of 5
  • Clean DL heavy single (aim for 150% of clean if possible with good positions)
  • Strict press heavy single

Day 4

Any, all, or none of:

  • active recovery
  • conditioning
  • gymnastics work
  • empty barbell work

Day 5

  • Thorough warm up
  • Snatch up to 70% for 5 singles
  • C&J up to 75% for 5 singles
  • Back squat to 80% for a triple
  • Mobility and cool down

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