November 5- November 11 WEEK 1

It has sounded like everyone is ready for front squats! As most of you know, this is going to be a pretty challenging cycle to get through. The more we can lift and suffer together, the better 🙂 Since the main focus will be increasing front squats, the main lifts will be relatively low volume and the accessory work will be minimal on taxing squat days. Please please be sure to keep up with mobility, rest, and fuel! Here we go…

Day 1 

  • activation: side lying clams x 25/side,  bird dog x 10/side
  • power snatch from hips + snatch from hips up to challenging set, then -10% 4 x (1+1)
  • power clean from hips + clean from hips up to challenging set, then -10% 3 x (1+1)
  • front squat 6×6@70%
  • 3 rounds:
    • bench press x6-8, moderate
    • double bent over DB/KB row x 8-10, moderate

Day 2 

  • pause jerk, 2 count pause in dip and in catch 
  • 3 rounds:
    • half kneeling single arm DB press x 8-10/side
    • banded pull aparts x 20, light band
  • 3 rounds:
    • overhead tricep extensions x 10-12
    • hammer curls x 10-15
  • core: 30 sec side plank + 10 hip taps + 5 twists / side x 3

Day 3 

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×2@ 75%
  • clean with pause below knee 4×2@ 75%
  • front squat 7×5@75%
  • single arm OH carry x 30 m/side, heavy
  • GHD sit ups to parallel 3×10 (weighted if possible)

Day 4

  • snatch push press  5×5 @ 50% (snatch)
  • clean lift off 5×5@80%
  • 3 rounds:
    • banded good mornings x20, light to moderate
    • cossack squat 5/side, light or unweighted
    • DB upright rows x 10-12, moderate

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 78%
  • clean pull + clean + power jerk, build up to (1+1) @ 78%
  • Front squat 8×4@80%

 

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