September 10-16

 

Just two more heavy weeks!

Day 1

  • snatch 5×1@ 87-90% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 87-90% of last Day 5 HS
  • front squat heavy single, then 85% 3×2
  • weighted back extensions, 4×7 heavier than last week

Day 2

  • power snatch + snatch balance up to 74%
  • jerk heavy single
  • jerk dip squat 4×2 @ 90-95% of jerk heavy single
  • snatch pull 2×3@105%, 2×2@110%

Day 3 

  • snatch waves 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 2 reps @ 81%, 1 rep @ 87%, 1 rep @ 90%, 1 rep @ 90%+ if feeling good
  • clean waves 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 2 reps @ 81%, 1 rep @ 87%, 1 rep @ 90%, 1 rep @ 90%+ if feeling good
  • back squat heavy single, then 90% of that 3×1
  • side plank reach throughs x 12/side

Day 4

  • front squat singles up to 80% with focus on exploding up
  • clean pull 2×3@ 105%, 2×2 @ 110%
  • 3 rounds:
    • single leg DB RDLs x 10/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 at 85-95% of HS
  • Clean & jerk heavy single (3 misses max), then 4 singles at 85-95% of HS
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90% 1@93%
  • weighted plank 3 x 30 seconds

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