Week of November 26-December 2

Last week of front squats, guys! Great work so far, everyone! The main lifts are still higher in intensity this week, but low in volume to prioritize squats in this last push. We’ll test squats sometime early to mid next week (depending on your schedule), while deloading in the main lifts and testing those at the end of the week.

 

Day 1

  • activation: side lying clams x 25/side, bird dog x 10/side
  • power snatch from hips + snatch from hips 3x (1+1) @ 95-97% heavy set from 3 weeks ago
  • power clean from hips + clean from hips 3x (1+1) @ 95-97% heavy set from 3 weeks ago
  • front squat 7×5@75% + 5-7 kg (or +2-5 kg from last time)
  • 3 rounds:
    • bench press x 8-12, same weight as last week
    • double bent over DB/KB row x x 8-12, same weight as last week

Day 2

  • pause split jerk, 2 count pause in dip and in catch 5×1@ 80%
  • 3 rounds:
    • half kneeling single arm DB press x 6-8/side, heavier than last time
    • banded pull aparts x 20, light band
  • 3 rounds:
    • overhead tricep extensions x 8-10/side, heavier than last time
    • hammer curls x 8-12 /side, heavier than last time
  • core: 30 sec side plank + 15 hip taps + 10 twists / side x 3

Day 3

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×1@ 83%
  • clean with pause below knee 4×1@ 83%
  • front squat 8×4@80% + 5-7 kg (or +2-5 kg from last time)

Day 4 

REST 

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • Front squat 10×3 @ 85% + 5-7 kg (or +2-5 kg from last time)
  • snatch pull+ snatch, build up to challenging (1+1), aim for 85% or greater
  • clean pull + clean + power jerk, build up to (1+1+1), aim for 85% or greater

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