Week 2.4, Mar 12-18 – Deload

Take this week to give your legs a rest, next week will be heavy!

Smaller athletes (and often Chinese lifters) will have a more upright chest position during the first two pulls—look at his mid hang position. This won’t be ideal for most people, but everyone should learn to be this vertical in the third pull, this fast under the bar, and this strong in the catch.

Day 1

  • Strict press 78% x 5 x 5
  • Snatch pull + mid hang snatch 75% x (1+1+1) x 4
  • Clean DL 115% x 1 x 18 every 20 sec (stay tight!)
  • 3 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 60%
  • Press in jerk 50% x 5 x 3 (% of jerk)
  • Jerk dip + jerk 75% x (2+1) x 5
  • 3 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec
    • Overhead earthquake bar walk length of gym

Day 3

  • Clean with pause in low hang + jerk 75% x (1+2) x 4
  • Snatch DL 120% x 1 x 18 every 20 sec (stay tight!)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.4 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 70% x (1+1) x 3
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 70% x (1+1) x 3
  • 3 times:
    • Incline bench moderate/heavy x 5 (heavier than last week)
    • Hip thrusts x 5 w/ 5 sec at top of last rep (heavier than last week)
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 65% (of DL) x 6

Day 5

  • Strict press 80% x 5 x 5
  • Snatch 80% x 1 x 6
  • C&J 80% x 1 x 4
  • Back squat up to 85% for singles

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 )

w

Connecting to %s