Week of August 6-12

WEEK 4

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch (pause 2-3 seconds at top of lift off) 4 x (1+1) @ 81%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 4 x (1+1) @ 81%
  • front squat + back squat 3 x (4+4) , + 1-3 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 3 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 3×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 5 x 1 @ 78-82%
  • snatch deadlift on riser 4×4 @ 89%
  • front rack hold 20 sec, heavier than last week 

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 3 x (1+1) @ 83%
  • behind the neck jerk up to heavy single, then 95% of that for 1, 85% 2 x(1+1) (behind, normal)
  • back squat 5×2 @ 84%

2 rounds

  • floating clean pull with hold at top in full extension x 4
  • GHD side crunches x 10-15/side

Day 4

  • press in parallel 5x heavier than last week 
  • sumo squat  3×6 moderate 

3 rounds: 

  • banded pulls x 10-12
  • DB bench press x 8-10, heavier than last week 
  • front leaning ring hold x 35-45 sec

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 3 @ 86%
  • clean+ power jerk 3 x (1+1) @ 86%
  • front squat with 3 second pause at the bottom of 3×3 @ 76%
  • single leg good mornings x6 
  • superman hold x 35-45 sec
  • ball slams x 20/side

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