March 18- March 24

Hey, everyone! This week begins a heavy cycle in preparation for the East Coast Gold Spring Fling on April 13-14. This first week will be an ease into what is going to be a Bulgarian type cycle- maxes for each day, followed by drop sets. This first week includes a lot of subjective intensities- “build to heavy…”- to help us get into the mindset of finding daily maxes, but unless specified this does not mean a daily maximum. Keep in mind that the drop set prescribed intensities are based off of that day’s max, not your true max. Heavy days will be alternated with light powers. This might get kind of monotonous, so I suggest everyone aim to tackle the heavy days on class days or days you know you’ll be lifting with more people! 

Day 1

  • Snatch, build to near max double
  • Clean and jerk, build to near max double
  • Front squat, build to heavy triple
  • 2 rounds:
    • Back extensions x10
    • Plank :45

Day 2

  • 2 position power snatch (mid thigh, floor) 4 sets @ 65% 
  • 2 position power clean (mid thigh, floor) + power jerk 4 sets @ 65%
  • 1+ 1/2 front squat 5×2 @65% for speed

Day 3

  • Snatch, build up to 85-87% for single
  • Clean & jerk, build up to 85-87% for single
  • Back squat, build to heavy triple 
  • Hanging leg/knee raises 3×10
  • Glute Ham raises 3×4

Day 4

  • Power snatch EMOM x 8 @ 70%
  • Clean + power jerk every 1:30 x 8 @ 70%
  • Front squat 3×2 @ 70% for speed

Day 5

  • Snatch, build up to 85-87% for single then 73% 5×1
  • Clean & jerk, build up to 85-87% for single then 73% 5×1
  • Front squat, build to heavy double
  • Russian twists 3×10/side

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