August 27- September 2

Hi, guys 🙂 I hope everyone enjoyed the more varied week! I know some of the volume and movements were pretty different than usual and provided a nice challenge and hopefully some relief from what sometimes seems like monotonous training. This is our first week of easing into to some heavy lifting. This will lead us into the Fall Brawl meet at the end of September. There will be a lot of “heavy singles” throughout this program, even in squats. Pay close attention to what your body is telling you, but don’t let the mind get in the way either. Have fun!

Week 1 August 27- September 2 

Day 1

  • snatch 4×2 @ 78-85%
  • clean & jerk 4 x (1+2) @ 78-85%
  • front squat heavy single, then 75% 4×3
  • weighted back extensions 4×8, moderate

Day 2

  • power snatch + snatch balance up to 70%. focus on speed in lockout
  • push jerk + split jerk heavy 1+1
  • snatch pull 3×5@90%
  • 6 min AMRAP:
    • KB windshield wipers x 10
    • tuck crunches x 10

Day 3 

  • snatch waves 3 reps @ 73%, 2 reps @ 76%, 1 rep @ 81%, 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 1 rep @ 85%, 1 rep @ 85+% if feeling good
  • clean waves 3 reps @ 73%, 2 reps @ 76%, 1 rep @ 81%, 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 1 rep @ 85%, 1 rep @ 85+% if feeling good
  • back squat heavy single, then 80% of that 4×2
  • side plank reach throughs x 10/side

Day 4

  • front squat singles up to 75% with focus on exploding up
  • clean pull 4×4@ 90%
  • 4 rounds:
    • single leg DB RDLs x 8/side, moderate
    • single arm OH carry x 40 m/side, moderate
  • 10-15 minutes easy bike, run, or row

Day 5

  • snatch heavy single (3 misses max), then 5 singles every 1-2 minutes at 80-90% of HS
  • clean & jerk heavy single (3 misses max), then 5 singles every 1-2 minutes at 80-90% of HS
  • back squat 3@75% 3@80% 2×2@85% 1@88%
  • weighted plank 3 x 30 seconds

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