July 29- August 4

Time for another back off week 🙂

Day 1 

  • Snatch Pull + Hang Snatch (knee) + Snatch – 70% (of snatch) x 1+1+1 x 5
  • Snatch Segment Pull (1″) + Snatch Pull – 80% x 2+2, 85% x 2+2, 90% x 2+2 (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 – 70% x 1+1 x 5
  • Push Press + Power Jerk – 75% (of push press) x 3+1 x 4
  • Back Squat – 70% x 4 x 3

Day 3

  • Clean Pull + Hang Clean (knee) + Clean – 70% (of clean) x 1+1+1 x 5
  • Segment Clean Pull (1″) + Clean Pull – 80% x 2+2, 85% x 2+2, 90% x 2+2
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

Day 4

  • Power Snatch + Snatch – 70% (of snatch) x 1+1 x 4
  • Power Clean + Clean + Jerk – 70% (of CJ) x 1+1 x 4
  • Back Squat – 70%x3x3
  • Back Squat Jump – 20%x3x3 (% of Back Squat)

 

Day 5

  • Snatch 70%x2, 75%x2, 80%x1, 85%x1, 90%x1x3, 80%x2
  • Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 x 2, 80% x 2+1
  • Front Squat – 70%x3, 75%x3, 80%x3
  • Weighted Step-Up – 3×4 (90% of last week)

 

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