December 10-December 16

I hope everyone feels well rested after last week, and a lot stronger- ready to head into the competition cycle that will lead us into the Old Dominion classic in January. This means higher intensity, and a lot less volume, including mostly heavy singles and doubles with time to focus on consistency and perfection excellence like Shi Zhiyong…

Day 1

  • hang snatch (knee) 2@70%, 2@75%, 2@80%, 2@85%
  • hang clean (knee) + jerk (2+2)@ 70%, (2+2)@75%, (2+2)@80%, (2+2)@85%
  • back squat 3x [4 reps@75%, 1 rep@80%]
  • weighted plank 3x 20-30 seconds

Day 2

  • tall jerk 3×5 light to moderate 
  • power jerk+split jerk (1+1)@75%, (1+1)@80%, 3x(1+1)@80%+
  • 3 rounds:
    • 20 tuck crunches
    • 20 russian twists
    • 20 banded good mornings (light)

Day 3 

  • snatch 1@78%, 1@81%, 1@84%, 1@80%, 1@83%, 1@87% 
  • clean 1@78%, 1@81%, 1@84%, 1@80%, 1@83%, 1@87%
  • 1 1/4 front squat 1×3@65%, 1×3@ 70%, 3×3@75%
  • weighted side plank 3 x 20-30 seconds

Day 4

  • tall snatch 3×5 light to moderate 
  • muscle clean 3×5 light to moderate
  • snatch pull 4 reps@ 85%, 3 reps@90%, 2 reps@95%, 2 reps@100%, 2×2@105%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 85%,90%,85% HS on 2 minute clock
  • clean + jerk HS, then 85%, 90%,85% HS on 2 minute clock
  • back squat HS, then 3×3@ 80% HS
  • clean pull 4 reps@ 85%, 3 reps@90%, 2 reps@95%, 2 reps@100%, 2×2@105%

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