Week 3.3 April 9-15

Keep up the good work! At the end of this week we’ll be more than halfway through the squats!

Keep putting effort into your technique as the oly lifts get a little heavier. You should have one or two things that you are actively thinking about doing on every single lift—if you tend to forget, write them down and put them right in front of where you’re lifting.

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 75-80% x 1 x 5
  • Clean w/ pause in mid hang + jerk 75-80% x (1+1) x 5
  • Back squat 70% + 3-6 kg x 6 x 6
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

  • Snatch balance to 85% of snatch for a double
  • Power snatch to 76% for doubles
  • High hang clean singles up to 76%
  • 3 sets:
    • Front rack hold 110% 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 77-83% x (1+1+1) x 5
  • Clean liftoff + clean pull + clean 77-83% x 1 x 5
  • Back squat 75% + 3-6 kg x 5 x 7
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 78% for singles
  • Power jerk + jerk to 78% 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 85%
  • C&J singles up to 85%
  • Back squat 80% + 3-6kg x 4 x 8
  • 20 min gymnastics skill work
  • Mobility focus: quads

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