Week 3.4 April 16-22

Recover smart as the squats become unbearably hard! Do your stability and mobility exercises before and after, eat right, sleep right. Keep pushing through!

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 78-83% x 1 x 5
  • Clean w/ pause in mid hang + jerk 78-83% x (1+1) x 5
  • Back squat 87-90% x 3 x 10
    • Beginner: back squat x 4 x 5, 6kg less than last time
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

  • Snatch balance to 90% of snatch for a double
  • Power snatch to 78% for doubles
  • High hang clean singles up to 80%
  • 3 sets:
    • Front rack hold 115% 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 79-85% x (1+1+1) x 5
  • Clean liftoff + clean pull + clean 79-85% x 1 x 5
  • Back squat 74-80% x 6 x 6
    • Beginner: back squat x 4 x 5 8 kg heavier than day 1
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 81% for singles
  • Power jerk + jerk to 81% 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 88%
  • C&J singles up to 88%
  • Back squat 79-85% x 5 x 7
    • Beginner: back squat x 3 x 5 add 2 kg from last time
  • 20 min gymnastics skill work
  • Mobility focus: quads

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