March 11-March 17

WEEK B.2

Day 1 

  • 2 position clean (floor, mid thigh) 4 x (1+1) @ 73-78%
  • pause front squat 4×3 with 3 second pause at the bottom, 1-5 kg heavier than last time
  • deficit snatch deadlift 4×5 @ 85%
  • snatch push press 5×5, heavier than last time
  • 2-3 rounds:
    • 35-40 sec bent hollow body hold
    • reverse dumbbell flyes x 10-12

Day 2

  • muscle snatch- heavy single, aim for heavier than last time
  • behind the neck jerk 4×1 @ 80-90%
  • jerk dip 3×3 @ 95-105%
  • 3 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@80, 3×1@80%
  • RDL – build to 4 RM
  • plate overhead walking lunges 3×8-10/side, heavier than last time
  • barbell good mornings 3×8, heavier than last time 
  • barbell z press 4×7, heavier than last time

Day 4 (recovery)

4 rounds for perfection:

  • 7-10 3 points of contact RDL with PVC
  • 7-10 goblet tempo squats (light)
  • 7-10 single leg leg glute bridges/side
  • 7-10 dead bugs
  • 30 sec side plank each side

Day 5

  • power clean + clean – build to (1+2) heavier than last week
  • power snatch – build to double heavier than last week 
  • back squats 1×4@80%, 2×3@85%, 2×2@87%, 2×1@90%+
  • 2-3 rounds:
    • pendlay row x8, with 2 count pause at top, heavier than last time
    • dumbbell floor press x 8, heavier than last time
    • russian twists x 10/side

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