Week 2.5 Mar 19-25

Power through this last heavy week! There is a heavy single day on day 5 – I’m not really expecting anyone to hit PRs in anything except the strict press because we haven’t done much heavy work with the competition lifts, but if it’s there, go for it!

Day 1

  • Strict press 80% x 5 x 5
  • Snatch pull + mid hang snatch pull + mid hang snatch 84% x (1+1+1) x 5
  • Clean pull + clean 84% x (2+1) x 5
  • Clean DL 120% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • Block snatch (knee) 84% x 1 x 5
  • Press in jerk 55% x 5 x 5 (% of jerk)
  • Jerk dip + jerk 84% x (2+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 71% x (1+1+2) x 3
  • 4 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

  • Snatch with pause in low hang + snatch balance 86% x (1+1) x 5
  • Clean with pause in low hang + jerk 86% x (1+2) x 5
  • Snatch DL 125% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 78% x 2 x 8 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.5 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 80% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 76% x (1+1) x 4
  • 5 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 70% (of DL) x 5

Day 5

  • Strict press heavy single
  • Snatch heavy single
  • C&J heavy single

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