Week of September 3- September 9

Enjoy things getting a little heavier 🙂 Since there’s a lot less accessory work, you should have some time to keep up with mobility work before and/or after lifting- do it!

Day 1

  • snatch 6×1@ 85-88% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 85-88% of last Day 5 HS
  • front squat heavy single, then 80% 4×2
  • weighted back extensions 4×8, slightly heavier than last week if possible

Day 2

  • power snatch + snatch balance up to 72%, focus on speed in lockout 
  • push jerk + split jerk work up to heavy 1+1
  • snatch pull 3×4@100%
  • 5 min AMRAP:
    • GHD side crunches x 10/side
    • knee raises x 10

Day 3 

  • snatch waves 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 88% , 1 rep @ 88+% if feeling good
  • snatch waves 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 88+%
  • back squat heavy single, then 85% of that 3×2
  • side plank reach throughs x 10/side

Day 4

  • front squat singles up to 77% with focus on exploding up
  • clean pull 4×3@ 100%
  • 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 4 singles every 2 minutes at 83-93% of HS
  • Clean & jerk heavy single (3 misses max), then 4 singles every 2 minutes at 83-93% of HS
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90%
  • weighted plank 3 x 30 seconds

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