February 4- February 11

I know we’re not squatting heavy, but here’s some motivation to keep those higher rep squats pretty 🙂

 

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 4 x (1+1+1)@ 70-75% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to double 1-3 kg heavier than last week
  • 1/4 back squat + 1/2 back squat+ back squat 4-5 x (1 + 1+ 2) @ 60-65%
  • 30 seconds on, 30 seconds off x 3, keep track of reps or weight:

Day 2

Day 3

  • 3 position no feet no hook clean (above knee, just below knee, floor), 4 x (1+1+1) @ 70-75% rest 30 seconds between each rep
  • low hang snatch with slow eccentric, build to double 1-3 kg heavier than last week
  • front loaded split squats 3×12/side, same weight as last week (more volume)
  • 3 rounds:

Day 4

  • clean thruster, build to challenging set of 2
  • snatch grip RDLs 3×5-7, heavier than last week
  • side lunges 3×5-7/side, heavier than last week
  • bent over supinated barbell rows 3×5-7, heavier than last week
  • seated box jump 3×5, slightly higher than last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (1+1) @74-78%
  • power clean + clean + jerk dip + split jerk 4 x (1+1+1+1) @ 74-78%
  • back squat, build to challenging set of 8
  • 3 rounds:

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