3.2, April 2-8

Treat every set of squats with care—activate, breathe correctly. Rest time should be 2-4 min for most sets. Take the mobility work seriously, and keep the gymnastics work focused. Have fun! Soon we’ll be squatting 305kg.

 

Day 1

  • 4 times:
    • Tall muscle snatch x 5
    • Maddie’s glute activation exercise (superman straddle holds 20 sec)
  • Snatch w/ pause in mid hang 72-77% x 1 x 5
  • Clean w/ pause in mid hang + jerk 72-77% x (1+1) x 5
  • Back squat 75% x 5 x 7
    • Beginner: 5×5, add 3kg from last time
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

  • Snatch balance to 80% of snatch for a double
  • Power snatch to 73% for doubles
  • High hang clean singles up to 73%
  • 3 sets:
    • Front rack hold 105% of FS 30 sec
    • 100m farmer carry heavy

Day 3

  • 4 times:
    • Pressing snatch balance x 5
    • Single leg glute bridge x 10/leg
  • Snatch liftoff + snatch pull + snatch 74-79% x (1+1+1) x 5
  • Clean liftoff + clean pull + clean 74-79% x 1 x 5
  • Back squat 80% x 4 x 8
    • Beginner: 5×5, add 3kg from last time
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 75% for singles
  • Power jerk + jerk to 75% for 1+1
  • 3 sets:
    • 5 uphill inchworms (feet on plates)
    • 100m double KB overhead walk

Day 5

  • 4 times:
    • sotts press x 5
    • every direction monster walks x 10
  • Snatch singles up to 81%
  • C&J singles up to 81%
  • Back squat 85% x 3 x 10
    • Beginner: 5×5, add 3kg from last time
  • 20 min gymnastics skill work
  • Mobility focus: quads

 

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