Week 4.6 June 4-10 Taper and RVA Open

We made it! Time to taper and re-test maxes. If you’re competing in the RVA Open you’ll obviously lift during that, if you aren’t, plan to max the classic lifts on Thursday at strength if possible.

5 days out

  • Snatch to 90% for singles
  • C&J to 90% for singles
  • FS to 90% for singles
  • 3 sets:
    • 30 sec side plank/side
    • 20 KB swings moderate
    • 20 wall balls

4 days out

  • Snatch to 75% for singles
  • C&J to 75% for singles
  • Back squat to 80% for singles
  • 3 rounds:
    • 100m sled drag moderate
    • 50 cal airdyne (30 cal assault bike)
    • 30 cal row
    • 15 T2B

3 days out

  • Snatch to 60% for singles
  • C&J to 60% for singles
  • Don’t do anything else

2 days out

  • Thorough warm-up
  • Empty bar technique drills and mobility
  • Don’t do anything else

Day before

  • Rest, mobility

 

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