Week of September 17-September 23

Hi, guys 🙂 Welcome to the last heavy week! We already had some PRs last week, and I anticipate more in this final heavy week. Taper is soon to come!  If everyone can make it to lift around the same time that would be great! It helps to have an uplifting and encouraging environment 🙂

Day 1

  • snatch 5×1@ 88-93% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 88-93% of last Day 5 HS
  • front squat heavy single, then 90% 4×1
  • weighted back extensions 4×6, heavier than last week

Day 2

  • power snatch + snatch balance up to 76%
  • jerk heavy single
  • jerk dip squat 4×2 @ 90-100% jerk heavy single
  • snatch pull 1×3@105%, 2×2@110%, 1×2 @115%

Day 3 

  • snatch 3 reps @ 76%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 87%, 1 rep @ 90%, 2-3 heavier attempts 
  • clean 3 reps @ 76%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 87%, 1 rep @ 90%, 2-3 heavier attempts
  • back squat heavy single, then 93% of that 3×1

Day 4

  • front squat singles up to 82% with focus on exploding up
  • clean pull 1×3@ 105%, 2×2 @ 110%, 2×2@115%
  • 3 rounds:
    • single leg DB RDLs x 8/side
    • single arm OH carry x 40 m/side
    • weighted plank x 30 seconds
  • 10-15 minutes easy bike, run, or row

Day 5

  • Snatch heavy single (3 misses max)
  • Clean & jerk heavy single (3 misses max)
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90% 1@93% 1@95%

 

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