March 4- March 10

WEEK A.2

Day 1

  • 2 position snatch (floor, mid thigh) 4x (1+1) @ 73-78%
  • pause back squat 4×4 with 5 seconds at the bottom, 1-5 kg heavier than last time
  • deficit clean deadlift 4×5 @ 85%
  • push press 5×5 @ 75-80% (max push press)
  • 2-3 rounds: 
    • scapular push ups on rings x12-15
    • chest supported DB rows x8/side, heavier than last time

Day 2

  • muscle clean – heavy single (aim for heavier than last time)
  • jerk 3×3 @ 78-80%
  • jerk drive 3×3 @ 85-95%
  • 2 rounds:
    • front rack marches x10/side, heavier than last time
    • superman hold x 40 sec
    • lying leg raises x 10-15, weighted with ball

Day 3

  • clean 3×2@80%, 3×1@80%
  • OHS- build to 4 RM
  • belt squats 4×10, heavier than last time
  • single leg KB RDLs with brace, 3×8/side, heavier than last time
  • superset:
    • bent barbell row 3×10, heavier than last time
    • strict press 3×10, heavier than last time

Day 4 (recovery)

3 rounds for perfection:

  • 20 sec Chinese reverse plank
  • front foot elevated split squat with PVC pipe snatch grip x 5/side
  • banded hamstring curls x 15-20
  • 20-30 sec anti-rotation hollow hold (/side)

Day 5

  • power snatch + snatch- build to max 1+1 OR beat max 1+2 from last time
  • power clean + push jerk with 2 sec pause in catch of jerk build to max 1+1 OR beat max 1+2 from last time
  • front squats – build to 4 RM
  • 2-3 rounds:
    • weighted GHD hip extensions x 10, heavier than last time
    • max pull ups, aim for more than last time 

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