June 24-30

Hey, everyone! Time for a new cycle! This cycle will include lots of complexes to practice good positions and build some work capacity. You will notice intensities are based on daily rep maxes so push yourself but prioritize form and position. Start off a little lighter for crispy lifts this week and you can always beat yourself next week. Have fun with some variety 🙂

 Day 1 

  • Snatch Pull + Snatch + OHS – 2+1+1RM; 90% x 2+1+1 x 2 (% of RM)
  • Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull – 2+2+3RM
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 3×5

 

Day 2 

  • Jerk Behind the Neck + Jerk – 2+1RM; 90% x 2+1 x 2 (% of RM)
  • Push Press + Power Jerk – 5+1RM; 90% x 5+1 x 2 (% of RM)
  • Pause Back Squat – 4RM; 90%x4x2 (% of RM)

 

 Day 3 

  • Clean Pull + Clean + Front Squat + Jerk Dip – 2+1+1+1RM; 90% x 2+1+1+1 x 2 (% of RM)
  • Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull – 2+2+3RM
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

 

Day 4 

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Power Clean + Hang Clean (knee) + Power Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Parallel Front Squat – 60%x5x3
  • Back Squat Jump – 20%x5x3

 

 Day 5 

  • Snatch + Snatch Balance – 1+1RM; 85% x 1+1, 90% x 1+1, 95% x 1+1 (% of RM)
  • Clean + Power Jerk + Jerk – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Back Squat – 5RM
  • Weighted Step Up – 3×6 (barbell or dumbbell)

 

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