December 17-December 23

Day 1

  • hang snatch (knee) 2@75%, 2@80%, 2@85%, 2@87%
  • hang clean (knee) + jerk (2+2)@ 75%, (2+2)@80%, (2+2)@85%, (2+2)@87%
  • back squat 3x [3 reps@78%, 1 rep@85%]
  • weighted plank 3x 20-30 seconds, heavier than last week

Day 2

  • tall jerk 3×5 light to moderate, heavier than last week  
  • power jerk+split jerk (1+1)@78%, (1+1)@83%, 3x(1+1)@83%+
  • 3 rounds:
    • 40 sec side plank/side
    • 40 plank shoulder taps (20/side)
    • 40 sec flutter kicks

Day 3 

  • snatch 1@80%, 1@84%, 1@87%, 1@83%, 1@86%, 1@90% 
  • clean 1@80%, 1@84%, 1@87%, 1@83%, 1@86%, 1@90%
  • 1 1/4 front squat 1×3@70%, 1×3@ 73%, 1×3@75%, 2×3@77%
  • weighted side plank 3 x 20-30 seconds, heavier than last week

Day 4

  • tall snatch 3×5 light to moderate, heavier than last week 
  • muscle clean 3×5 light to moderate , heavier than last week
  • snatch pull 3 reps@90%, 2 reps@95%, 2 reps@100%, 2 reps @105%, 2x2reps@110%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 87%,92%,87% HS on 2 minute clock
  • clean + jerk HS, 87%,92%,87% HS on 2 minute clock
  • back squat HS, then 3×3@ 85% HS
  • clean pull 3 reps@90%, 2 reps@95%, 2 reps@100%, 2 reps @105%, 2x2reps@110%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s