4.3 May 14-20: Intensity City

Congrats to everyone who lifted in the mock meet! Everyone who went for PRs got at least one!

This week will be tough, get through it and pay special attention to recovery work. Treat days 1, 3, and 5 like competition days—warm up thoroughly, focus and attack every lift. Don’t neglect the importance of technique primers and quality light attempts before going for the heavy singles. This is the time of year when you have the green light to go heavy in the classic lifts almost every day, make the most of it! Get consistent in the 90%+ range and hit some PRs!

Next week will be a back off week.

Day 1

  • Sotts press x 5 x 3
  • Snatch 88% x 1 x 5, then 3-5 attempts at heavier singles
  • Press in clean x 5 x 3
  • C&J 88% x 1 x 4, then 2-4 attempts at heavier singles
  • Front squat 80% x 3, 85% x 3, 90% x 2 x 2
  • Back extension x 15 x 3 (weighted if possible)

Day 2

  • All EMOM: 
    • min 1-3: slow mo snatch bar to 45% for triples
    • min 4-7: no foot snatch 45-70% for doubles
    • min 7-10: power snatch + snatch balance 70-80% for 1+1
  • All EMOM:
    • min 1-3: Slow mo clean empty bar to 45% for triples
    • min 4-7: no foot clean 45-70% for doubles
    • min 7-10: power clean + front squat 70-80% for 1+1
  • Snatch pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2
  • DB overhead walking lunge x 10/leg x 3

Day 3

  • Technique primer of choice
  • Snatch singles every 2 min, start at 80%, take 10 total attempts, add 2% each time, if you miss any go back to 80%. Heavy single attempts after finishing, off the clock, if feeling good.
  • Technique primer of choice
  • C&J singles every 3 min, start at 80%, take 6 total attempts, add 4% each time, if you miss any go back to 80%. Heavy single attempts after finishing, off the clock, if feeling good.
  • Back squat to 75% x 3, 80% x 3, 85% x 2, 90% x 1, 93% x 1
  • Side plank 30 sec x 3/side, weighted if possible

Day 4

  • Jerk technique primer of choice
  • Jerk heavy single
  • Clean pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2
  • Split squat x 10/leg x 3

Day 5

  • Muscle snatch to 50%
  • Snatch heavy single (3 misses max), then 80-85-90-95% of that
  • Muscle clean + push press to 50%
  • C&J heavy single (3 misses max), then 85-90-95% of that
  • Front squat 80% x 2, 85% x 2, 90% x 2, 93% x 1
  • Strict T2B x 10 x 3

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