Week 4.2 May 7-13

Keep up the focus on technique, use every lift to get better!

Solidarity is hosting a mock meet this weekend, if you’re in town sign up here:

https://docs.google.com/forms/d/e/1FAIpQLSdzzDhMcyBAO1aUHWr4IaQSj4VcEn4JwuMyEzQOBoWqbyWa3g/viewform

We’re using it as a practice meet for the RVA Open at the end of this cycle in June, so we’re training through it, but it will still be a fun opportunity to max in a competition environment!

Day 1

  • Sotts press x 5 x 3
  • Snatch 85% x 1 x 5, then 3-5 attempts at heavier singles
  • Press in clean x 5 x 3
  • C&J 85% x 1 x 4, then 2-4 attempts at heavier singles
  • Front squat 70% x 3, 80% x 3, 85% x 3 x 3

Day 2

  • All EMOM: 
    • min 1-3: slow mo snatch bar to 40% for triples
    • min 4-7: no foot snatch 40-65% for doubles
    • min 7-10: power snatch + snatch balance 65-75% for 1+1
  • All EMOM:
    • min 1-3: Slow mo clean empty bar to 40% for triples
    • min 4-7: no foot clean 40-65% for doubles
    • min 7-10: power clean + front squat 65-75% for 1+1
  • Jerk heavy single
  • Snatch pull 100% x 3, 105% x 2, 110% x 2, 115% x 2, 95% x 3 x 2
  • DB overhead walking lunge 10/side x 3

Day 3

  • Technique primer of choice
  • Snatch singles every 2 min, start at 78%, take 10 total attempts, add 2% each time, if you miss any go back to 78%
  • Technique primer of choice
  • C&J singles every 3 min, start at 78%, take 6 total attempts, add 3% each time, if you miss any go back to 78%
  • Back squat 70% x 3, 75% x 3, 80% x 3, 85% x 2, 90% x 1

Day 4

Rest/active recovery

Day 5

Solidarity Mock Meet (if not doing this, do heavy single of both lifts with a slow and thorough warm up)

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