December 24-December 30

Hey, everyone! This week should be HEAVY with some volume. Next week will our last heavy week, including the opportunity to go for heavy singles most days, then we’ll be tapering in preparation for the meet! I’ve included 5 days this week, but I know many of you might be unable to get in 5 days around the holidays so remember to prioritize days 1, 3, and 5!

Day 1

  • hang snatch (knee), build to heavy double
  • hang clean (knee) + jerk, build to heavy 2+2
  • back squat 3x [2 reps@80%, 1 rep@88%]
  • weighted plank 3x 30-40 seconds, same weight as last week but longer

Day 2

  • tall jerk 3×4 light to moderate, heavier than last week  
  • power jerk+split jerk build to heavy 1+1
  • 3 rounds:
    • alternating v-up toe touch x 10/side
    • KB side bends x 10/side

Day 3 

  • snatch 1@83%, 1@86%, 1@89%, 1@85%, 1@88%, 1@93% 
  • clean 1@83%, 1@86%, 1@89%, 1@85%, 1@88%, 1@93%
  • 1 1/4 front squat 1×3@ 73%, 1×3@75%, 3×2@77-80%
  • weighted side plank 3 x 30-40 seconds, same weight as last week but longer

Day 4

  • tall snatch 3×4 light to moderate, heavier than last week 
  • muscle clean 3×4 light to moderate , heavier than last week
  • snatch pull 2 reps@95%, 2 reps@100%, 2 reps @105%, 2 reps@110%, 2×1@112-115%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 90%,95%,90% HS on 2-3 minute clock
  • clean + jerk HS, 90%,95%,90% HS on 2-3 minute clock
  • back squat HS, then 4×2@ 88-90% HS
  • clean pull 2 reps@95%, 2 reps@100%, 2 reps @105%, 2 reps@110%, 2×1@112-115%

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