Week 3.6/4.1: April 30-May 6

It’s time! I’ve given a full warmup protocol for the squats. If you’re going to the gym Monday, take the day to do some very light lifting and mobility work and come max on Tuesday during strength, it will be a high energy environment and fun because if you’ve done all the squat work you’re all but guaranteed a back squat PR.

The rest of the week is a brief deload dovetailing into the start of our competition cycle, which will culminate with the RVA Open June 9th. The start of the competition cycle means a lot more emphasis on heavy classic lifts as well as high intensity squats at much lower volume. As always, warm up thoroughly and focus on technique—if you have a habitual technique problem, write down the cue that works for you and put it in front of your platform for the whole workout.

I’m also giving the option of taking a few attempts at a heavy single any lifting day, after you’ve finished the prescribed work, if you’re feeling good. This means 2-4 extra attempts at most but no misses.

Finally, sign up for Solidarity’s mock meet next weekend! We’ll use it as a practice meet for the RVA Open in June.

Day 1

  • Monster walks, 15 min dynamic range of motion and stretching
  • 3 rounds:
    • 15 cal bike
    • 15 cal row
    • 15 back extensions
    • 15 wall balls
  • Back squat:
    • Empty bar 33×0 x 3 x 3
    • 30% 33×0 x 2 x 2
    • 45% 33×0 x 2 x 2
    • 60% 30×0 x 2
    • 70% 30×0 x 2
    • 80% x 2
    • 86% x 1
    • 92% x 1
    • 97% x 1
    • 101% x 1
    • 105% x 1
    • if desired, walkout at 111%
    • 110% x 1
  • Gymnastics warmup and “1RM” of skill (max set, or attempts at new difficulty, etc)

Day 2

  • Active recovery

Day 3

  • Snatch 80% x 1 x 5
  • C&J 80% x 1 x 4
  • FS to 80% for a double

Day 4

  • Active recovery

Day 5

  • Snatch technique primer of choice
  • Snatch singles every 2 min, start at 75%, take 10 total attempts, add 2% each time, if you miss any go back to 75% and build back up
  • C&J technique primer of choice
  • C&J singles every 2 min, start at 75%, take 10 total attempts, add 2% each time, if you miss any go back to 75% and build back up
  • Back squat 75% x 3, 80% x 3, 85% x 3 x 3

Recommended Conditioning

  • Row 30 sec sprint, rest 30 sec, bike 30 sec sprint, rest 30 sec, for total calories over 4 rounds
  • 3 rounds for time: 10 hspu, 10 pull-ups, 10 burpees, 10 t2b
  • 3 rounds for time: sled pull 100m moderate, 10 heavy KB swings, 20 sandbag lunges

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