4.4 May 21-27 Back off week

Doing heavy singles every day is fun, especially for those of you who are hitting multiple PRs on this cycle, but it also takes a toll. The first part of this week is a back off week with lower intensity to dial in technique again and give our legs, shoulders, and backs a slight reprieve. Starting Saturday we’ll have one more intense week followed by a real taper leading up to the RVA Open (and another retest of maxes for those not competing).

Day 1

  • Sotts press x 5 x 3
  • Snatch 80% x  1 x 5
  • Press in clean x 5 x 3
  • C&J 80% x 1 x 5

Day 2

  • Power snatch + slow OHS 75% x 1+1 x 4
  • Power clean + power jerk 75% x 1+1 x 4
  • Get 3 min total of quality hollow body hold

Day 3

  • Snatch technique primer of choice
  • Snatch 70% x 2 x 4
  • Clean technique primer of choice
  • C&J 70% x (2+1) x 4

Day 4

Rest

Day 5

  • Snatch heavy single, then 80-85-90-95% of that
  • C&J heavy single, then 80-85-90-95% of that
  • Back squat 80% x 3, 85% x 2, 90% x 2, 93% x 1, 95% x 1
  • Weighted side plank 30 sec/side x 3

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