October 28- November 4

Week 4

Day 1

  • Snatch high pull + power snatch + hang snatch from knee up to challenging set
  • Clean high pull + power clean + hang clean from knee up to challenging set
  • Back squat 1 every 30 sec x 11 @ 71-75% focus on speed
  • Sandbag walking lunges 3 x 20 m, moderate
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×3, heavier than last week

Day 2

  • Snatch drop build to challenging double
  • Technique primer: jerk balance 3 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk build to challenging set
  • Core work, 4 rounds with as little rest as possible
    • alternating v-ups x 10/side
    • sorenson max hold
    • Chinese plank x 20-25 sec

Day 3

  • Power snatch + low hang snatch  up to challenging set
  • Power clean triple, 3 sec pause in catch then sit into front squat on last rep only building up to challenging triple heavier than last week
  • Time under tension front squat * + full front squat 3 x 6+ 2, heavier than last week
  • Walking KB deadlifts 3×10/side, moderate
  • Complete in repeatable sets total of:
    • 20 chin ups
    • 30 upper back extensions
    • 3 minutes side plank/side

 

Day 4

Rest

Day 5

  • Clean+ front squat+ split jerk  up to challenging set
  • 2 position snatch, mid thigh + floor up to challenging set
  • Tempo back squat, 33X0 4×3, heavier than last week
  • 3 rounds:

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