Week 4.5 May 28-June 3

One more high intensity week before we taper for real! Hopefully this past week allowed everyone to recharge a little bit, technique is feeling better, and legs aren’t dead any more. Be consistent and patient in your warming up to heavy attempts, and don’t spend forever each day trying to hit the same weight—if it’s not there, it’s not there, but it will probably be there next week. Eat plenty and recover as hard as you train!

Day 1

  • Sotts press x 5 x 3
  • Snatch 90% x 1 x 3, then 3-5 attempts at heavier singles
  • Press in clean x 5 x 3
  • C&J 90% x 1 x 2, then 2-4 attempts at heavier singles

Day 2

  • All EMOM: 
    • min 1-3: slow mo snatch bar to 45% for triples
    • min 4-7: no foot snatch 50-75% for doubles
    • min 7-10: power snatch + snatch balance 75-83% for 1+1
  • All EMOM:
    • min 1-3: Slow mo clean empty bar to 45% for triples
    • min 4-7: no foot clean 50-75% for doubles
    • min 7-10: power clean + front squat 75-85% for 1+1
  • Snatch pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2

Day 3

  • Snatch technique primer of choice
  • Snatch singles every 2 min, start at 82%, take 10 total attempts, add 2% each time, if you miss any go back to 82%
  • C&J technique primer of choice
  • C&J singles every 3 min, start at 82%, take 6 total attempts, add 2% each time, if you miss any go back to 80%
  • Back squat to 75% x 3, 80% x 3, 85% x 2, 90% x 1, 95% x 1, heavier singles if still alive

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

  • Snatch heavy single, then 80-85-90-95% of that
  • C&J heavy single, then 85-90-95% of that
  • Front squat 80% x 2, 85% x 2, 90% x 2, 95% x 1, heavier singles if still alive

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s