July 22 – July 28

Hey, guys! This is the week to really push maxes in the complexes. Continue to focus on all of the positions, especially in working up to maxes. Don’t rush those sets! Have fun 🙂

Day 1

  • Snatch Pull + Hang Snatch (knee) + Snatch – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Snatch Segment Pull (1″) + Snatch Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 4×3

 

Day 2

  • Pause Jerk + Jerk – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Push Press + Power Jerk – 3+1RM; 90% x 3+1 x 2 (% of RM)
  • Parallel Back Squat – 4RM; 90%x4x2 (% of RM)

Day 3

  • Clean Pull + Hang Clean (knee) + Clean – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Segment Clean Pull (1″) + Clean Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

Day 4

  • Power Snatch + Snatch – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Power Clean + Clean + Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Back Squat – 70%x5x3
  • Back Squat Jump – 20%x5x3 (% of Back Squat)

 

Day 5

  • Snatch + Snatch Balance + OHS – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Clean + Front Squat + Jerk – 1+1+2RM; 85% x 1+1+2, 90% x 1+1+2, 95% x 1+1+2 (% of RM)
  • Front Squat – 3RM

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