May 20- May 26

Hey, guys! It was great to see a couple more familiar faces downstairs this past week. This week begins a new cycle with a lower body strength focus. This will include some positional work but accessory work will be simple and repetitive for more focus on boosting our squats!

Day 1

Technique Primer: Tall Snatch – 3 x 3 (light)

  • Snatch – 75%x3x5
  • Jerk – 75%x3x5
  • Back Squat – 75%x3x5
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (aim for 15-20 minimum
  • Reverse Crunch – 3 x max

Day 2

Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)

  • Power Snatch – 70%x3x5 (% max power snatch)
  • Push Press – 70%x5x5 (% max push press)
  • Snatch Pull – 90%x3x5
  • Unweighted back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

Technique Primer: Tall Clean – 3 x 3 (light)

  • Clean + Jerk Dip – 75% x (3+1) x 5
  • Power Jerk – 75%x3x5
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 4

Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)

  • Power Clean – 75%x3x5 (% max power clean)
  • Overhead Squat – 75%x2x5
  • Snatch Push Press – 70%x5x5 (% of snatch)
  • Clean Pull – 90%x3x5
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)

  • Snatch – heavy single
  • Clean & Jerk – heavy single 
  • Back Squat – 80%x3x5
  • Clean Lift-Off – 110%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max
  • Sit-Up – 3 x max

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