February 25- March 3

 

WEEK B

Day 1 

  • 2 position clean (floor, mid thigh) 4 x (1+1) @ 70-75%
  • pause front squat 4×4 with 3 second pause at the bottom
  • deficit snatch deadlift 4×6 @ 80%
  • snatch push press 5×5, moderate
  • 2-3 rounds:
    • 30 sec bent hollow body hold
    • reverse dumbbell flyes x 8-10

Day 2

  • muscle snatch- heavy single 
  • behind the neck jerk 5×1 @ 80-85%
  • jerk dip 3×3 @ 85-95%
  • 2 rounds:
    • side plank with leg abduction x 10/side
    • GHD sit up hold x 20 sec
    • jack knife x 15

Day 3

  • snatch 3×2@78%, 3×1@78%
  • RDL – build to 6 RM
  • plate overhead walking lunges 3×8-10/side
  • barbell good mornings 3×8, moderate
  • barbell z press 4×7, moderate

Day 4 (recovery)

5 rounds for perfection:

  • 10 cal bike
  • 10 sotts press
  • 20 kneeling banded lat pull downs
  • 20 glute bridges (banded if possible)

Day 5

  • power clean + clean – build to max (1+2)
  • power snatch – build to max double
  • back squats 2×4@80%, 2×3@85%, 2×2@+85%
  • 2-3 rounds:
    • pendlay row x8, with 2 count pause at top
    • dumbbell floor press x 8
    • russian twists x 10/side

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