December 31-January 6

I hope everyone is enjoying the holidays. This will be the last heavy week before tapering in preparation for the Old Dominion Classic, so use all the extra holiday fuel, rest, and spirit to get the most out of these heavy attempts!

Day 1

  • hang snatch (knee), build to heavy single
  • hang clean (knee) + jerk, build to heavy 1+1
  • back squat 3x [2 reps@83%, 1 rep@88-93%]

Day 2

  • split jerk, build to heavy single
  • 3 rounds:
    • side plank reach through x 10/side
    • plank should taps x 20/side
    • (weighted) reaching crunches x 30

Day 3 

  • snatch 1@85%, 1@88%, 1@90%, 1@87%, 1@92%, 1@96%, if feeling good go for 1 or 2 heavier attempts (max of 1 miss)
  • clean 1@85%, 1@88%, 1@90%, 1@87%, 1@92%, 1@96%, if feeling good go for 1 or 2 heavier attempts (max of 1 miss)
  • 1 1/4 front squat 4×2@78-83%

Day 4

  • tall snatch 3×4 light
  • muscle clean 3×4 light
  • snatch pull 2 reps@100%, 2 reps @105%, 3×1@110-115%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS (3 misses max)
  • clean + jerk HS (3 misses max)
  • back squat HS, then 3×1@90-95%, 2×2@ 85-90% HS
  • clean pull 2 reps@100%, 2 reps @105%, 3×1@110-115%

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