July 1- July 7

This will be the second week of this cycle where we’re pushing the numbers from last week. Aim for at least one kilo heavier on everything!

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

 

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