Recovery Week

Congrats to everyone who lifted in the mock meet! There were a lot of PRs and it was a lot of fun.

We’re going to take a week to back off before four intense weeks leading up to the Old Dominion Classic. A lot of us are sick, injured, fatigued, or all three – if that’s you, use this week to do your best to get healthy, keep volume and intensity low, do lots of mobility work. If you’re feeling pretty good coming out of this weekend, take a day or two off and then have some fun doing the recommended conditioning workouts or some other athletic pursuit. It’s ok to snatch and C&J, just keep everything at or below 70% and focus on technique work.

I’m posting Day 1 of next week below in case anyone wants to do it Saturday or Sunday of this week.

Day 1 (to do Sat or Sun this week if feeling good)

  • No foot snatch, work up to 60%
  • Snatch up to 83%, then 75% x 3 x 3
  • No foot clean work up to 60%
  • C&J up to 83%, then 75% x (2+1) x 3
  • Side lunges x 10 x 3 / side, weighted if possible
  • Back squat 10-10-10 heavy as possible
  • 16 min alt EMOM:
    • 10 T2B
    • 10 burpees

Recommended Conditioning:

Open workouts 11.1, 11.5, and 11.6 (sorry, it’s officially Open pre-season so we’re going to be doing a lot of these in the coming months, but I’m picking ones that will be good training complements even for people not interested in doing the Open).

Week 7 – Dec 11-17

Taper and meet week! If you haven’t signed up for the mock meet yet, do so here:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link

Day 1 (6 days out, Monday)

  • Snatch heavy single (at most 3 misses before moving on)
  • C&J heavy single (at most 3 misses before moving on)
  • Back squat heavy single (1 miss and done)
  • Optional 20 min recovery bike or row
  • Mobility work

Day 2 (5 days out, Tuesday)

  • Snatch work up to opener, hit for three singles
  • Snatch pull 105% x 3 x 3
  • Snatch DL 110% x 2 x 2
  • C&J work up to opener, hit for three singles
  • Clean pull 105% x 3 x 3
  • Clean DL 110% x 2 x 2
  • Mobility work

Day 3 (4 days out, Wednesday)

  • Snatch balance 70% x 2 x 4
  • Snatch up to 80% x 1 x 3
  • Squat clean thruster 65% x 2 x 4 (of clean)
  • C&J up to 80% x 1 x 3

Day 4 (3 days out, Thursday)

  • Power snatch 70% x 2 x 4
  • PC+PJ 70% x (1+1) X 4
  • OHS up to 105% of snatch

Day 5 (2 days out, Friday)

  • Slow mo snatch x 2 x 5
  • Snatch up to 60% x 2 x 4
  • Slow mo clean + slow mo jerk x 2 x 5
  • C&J up to 60% x 1 x 4

Day 6 (1 day out, Saturday)

  • 20 min of barbell snatch drills
  • 20 min of barbell C&J drills
  • 20 min of mobility
  • get out of the gym

Day 7 (Sunday)

Meet day!

Recommended Conditioning (if you must do it, do it early in the week)

  • 30-20-10 reps for time of:
    • Wall balls
    • KB swings (70/55)
    • Cals on rower
  • Tabata mashup of bike calories and balls slams (alternate each interval, 8 min total)

Week 6 – Dec 4-10

Good luck to those maxing front squats on Monday, and congrats to everyone who has already hit big PRs! Have fun with a week of heavy lifts before we start to taper, and make sure to catch up on watching Worlds!

Sign up for the mock meet if you haven’t yet:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link#responses

Day 1

  • Front squat heavy single if you haven’t already
  • Slow motion snatch light x 2 x 5
  • Snatch waves: 80-85-87-83-88-90-85-89-92%
  • Slow motion clean light x 2 x 5
  • C&J waves: 80-85-87-90-83-88-92%
  • Back squat up to 80% for a double

Day 2

  • Sotts press light x 5 x 5
  • Snatch pull + low hang power snatch work up to heavy 1+1
  • Press in clean light x 5 x 5
  • Power clean + push press heavy single
  • Segment snatch pull 110% x 2 x 5

Day 3

  • Snatch grip PP 80% x 5 x 3
  • Snatch waves: 85-88-91-87-90-92-89-92-94%
  • Clean muscle under + jerk + press in jerk
  • C&J waves: 85-87-90-87-91-94%
  • Back squat up to 85% for a double

Day 4

Rest day

Day 5

  • Sotts press x 5 x 5
  • Snatch waves: 87-91-93-90-94-96%
  • Press in clean x 5 x 5
  • C&J waves: 87-91-93-90-94-96%
  • Back squat up to 90% for a single

Recommended Conditioning

  • 5 rounds for time:
    • 500m row
    • 7 thrusters 135/95#
  • 10 min AMRAP:
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • 21 min alternating EMOM:
    • 10 T2B
    • 15-20 cal bike (sprint, preferably)
    • 10 hspu

Week 5 – Nov 27-Dec 3

Two more front squat workouts! Get them done as early in the week as possible in order to max Saturday, though if you feel like it would be better you can push the front squat heavy single back to next Monday. We’re in the home stretch – time to start cashing in on all of the leg and core strength we’ve been developing and hit some front squat PRs and then a few weeks of heavy classic lifts before the mock meet. If you haven’t signed up for the mock meet yet, do so here:

https://docs.google.com/forms/d/e/1FAIpQLSc5J2toftt3JqCFyjgzNx6amGiGFVUT6jJAtweyPGJzKsaXSg/viewform?usp=sf_link#responses

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 84% x (1+1) x 6
  • Clean pull + power clean 84% x (1+1) x 5
  • Back extension (unweighted) x 10 x 3
  • Front squat 80%+4-10kg x 4 x 8
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 81% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 86% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 105% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 75% x 5 x 3
  • Snatch pull + hang snatch (knee) 88% x (1+1) x 6
  • Power clean + (split or squat) jerk, build to 1+2 at 84%
  • Reverse hyperextension x 10 x 3
  • Front squat 85%+4-10kg x 3 x 10
  • Bent row x 10 x 3

Day 4

Rest

Day 5

  • Press in clean 5 x 5
  • Front squat heavy single – if you feel like you could benefit from a couple more days of rest, do this on Monday instead
  • Snatch work up to singles at 90%
  • C&J work up to singles at 90%, power as long as possible

Recommended Conditioning:

  • For max calories, 3 rounds, 4 min each, 1 min rest between:
    • 10 hspu or dips or 20 push-ups
    • 10 C2B or 20 ring rows
    • 20 wall ball
    • 20 KB swing 70/55
    • Max calories on bike in remaining time
  • For max calories, 3 rounds, 4 min each, 1 min rest between:
    • 10 T2B
    • 10 burpees
    • 20 alternating DB snatches 55/35
    • 20 DB single arm thrusters 55/35, switch after 10
    • Max calories on rower in remaining time

Week 4 – Nov 20-26

Keep on going! If you miss lifts during the EMOMs, make them up off the minute after. They are getting tough – take the time between lifts to focus on a cue for your next attempt. And keep knocking out the front squats – only five front squat workouts left, and we’ll retest our front squat next Saturday. Keep up the mobility and recovery work. I’ll be in town over Thanksgiving and will likely be opening the gym up extra times this week so let me know if you’re looking to come in.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 81% x (1+1) x 7 EMOM
  • Clean pull + power clean 83% x (1+1) x 6 EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 85%+2-5kg x 3 x 10

Day 2

  • Muscle snatch heavy single
  • Power snatch 78% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 83% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 70% x 5 x 3
  • Snatch pull + hang snatch (knee) 86% x (1+1), 7 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 81%
  • Reverse hyperextension x 10 x 3
  • Front squat 70%+4-10kg x 6 x 6
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 83% x 1, 7 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 78% x 1, 7 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 88% x 1, 6 min EMOM
  • Behind the neck split or squat jerk 85% x 1, 6 min EMOM
  • Monster walk sequence
  • Front squat 75%+4-10kg x 5 x 7
  • Upright row x 10 x 3

Week 3 – Nov 13-19

Congrats on finishing the first 133 front squats! We’re 1/3 of the way there. As we wave back up to heavier weights, focus on making the squats really good – high elbows, upright torso, glutes activated. Continue to prioritize recovery, especially quad mashing and mobility. Continue to avoid using a belt on the front squats as long as possible.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 78% x (1+1), 8 min EMOM
  • Clean pull + power clean 80% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 70%+2-5kg x 6 x 6
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 76% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 80% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Tabata ball slams
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 60% x 5 x 3
  • Snatch pull + hang snatch (knee) 83% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 78%
  • Reverse hyperextension x 10 x 3
  • Front squat 75%+2-5kg x 5 x 7
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 80% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 75% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 85% x 1, 7 min EMOM
  • Behind the neck split or squat jerk 83% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 80%+2-5kg x 4 x 8

Recommended Conditioning:

  • 10 min AMRAP:
    • 250m row
    • 8 hspu or 15 push-ups
  • For time: 40-70 (C2B) pull-ups with 10 wall balls at the top of every minute

Week 2 – Nov 6-12

Welcome to front squat paradise! Focus on quality of reps as much as possible (I know there are a lot) – high elbows, glutes active, extended upper and lower back as much as possible. Your midline and quads will take a beating this cycle – make sure to take care of them during warm up and cool down (quad and psoas mashing, hip opening, as well as taking care of your posterior chain and keeping your lats, triceps, and thoracic spine as mobile as possible).

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 75% x (1+1), 8 min EMOM
  • Clean pull + power clean 75% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 75% x 5 x 7
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 73% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 75% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 90% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 50% x 5 x 3
  • Snatch pull + hang snatch (knee) 78% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 75%
  • Reverse hyperextension x 10 x 3
  • Front squat 80% x 4 x 8
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 75% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 70% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 90% x 2 x 5
  • Alternating EMOM, 12 min:
    • 10 slow lat rows (band attached to rig)
    • 3 turkish sit-ups / side
    • 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 80% x 1, 8 min EMOM
  • Behind the neck split or squat jerk 78% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 85% x 3 x 10

Recommended Conditioning:

  1. For time:
  • 20 russian KB swings (88/70 or heavier)
  • 10 hspu
  • 16 KB swings
  • 8 hspu
  • 12 KB swings
  • 6 hspu
  • 8 KB swings
  • 4 hspu
  • 4 KB swings
  • 2 hspu

2. 10 min AMRAP:

  • 7 (C2B) pull-ups
  • 7 strict dips
  • 21 double unders

Week 1 – Oct 30-Nov 5

Congrats to everyone on an awesome week and weekend of maxing and competition! It was great to see a lot of PRs and a few people doing their first meet. All your hard work has paid off and hopefully it has only made you excited to keep going!

This cycle will be based on front squats for most of the first 5 weeks, followed by a few weeks of competition prep leading up to our mock meet in December.

The squats start on day 5 of this week, and the first few days should be seen as optional, and are not representational of what the rest of the cycle will look like – it can be beneficial to take a few days completely off, especially if you were feeling really beat up by the end of the last cycle (a lot of us were). These are options for some fun stuff to do in the gym if you’re feeling ok. In any case, try to come into the start of the squats as well-rested as possible – they’re going to be tough.

Check out Cville Strength instagram for videos and pics from this weekend!

Day 1

  • Sotts press x 5 x 3
  • Snatch up to 75% for singles, identify technique points to work on during this cycle
  • Press in clean x 5 x 3
  • C&J up to 75% for singles, identify technique points to work on during this cycle
  • 6 rounds:
    • In 1 min:
      • 6 DB thrusters, heavy as possible
      • Max (C2B) pull-ups
    • Rest 1 min
  • 10 min EMOM, alternating:
    • 10 reverse hyperextensions
    • 10 dragon flags, or 20 hollow rocks

Day 2

  • Muscle snatch + snatch balance, work up to a heavy (1+3)
  • Muscle clean + squat jerk, work up to a heavy (1+3)
  • 5 rounds for quality:
    • 10 twisting slam ball throws / side
    • 10 upright rows
    • 5 GHD hamstring curls or (assisted) negatives
    • 10 Turkish sit-up / side
    • 10 (strict, stationary) dips

Day 3

  • Slow motion snatch x 5
  • Snatch pull + snatch up to 75% for singles, continue to identify technique points
  • Slow motion clean + slow motion jerk x 5
  • Clean pull + clean + jerk dip + jerk up to 75% for singles, continue to identify technique points
  • 21-15-9 reps for time:
    • Wall balls (20/14)
    • KB swings (70/53)
    • Calories on rower

Day 4

Rest and prepare yourself for front squat paradise

Day 5

  • Press in clean 5 x 5
  • Snatch with 5 sec pull to power position 75% x 1, 8 min EMOM
  • Palov press x 10/side x 3
  • Behind the neck split jerk 75% x 1, 7 min EMOM
  • Monster walk sequence (20 side to side, 20 forward/back, 30 march in place)
  • Front squat 70% x 6 x 6 (no belt – if too heavy, go light enough that you don’t need a belt)
  • Mandatory mobility work, focus on quads

Week 6 – Taper and meet week, Oct 23-29

We made it! Taper this week, focus on mobility and recovery. If you are not lifting in a meet this weekend, it would be great if you could max Thursday night, unless you’ve worked out something else out with me. Should be pretty self explanatory below – only if you’re maxing on the weekend will you get all five workouts in. If you’re maxing Thursday, skip the five days out workout and only do the four days out one if you can do it Sunday. Depending on how you’re feeling, you can take a rest day instead of any of these workouts also. Be disciplined and do not get carried away and do more than prescribed this week. You should feel antsy by the middle/end of the week – that’s the point of a taper.

Five days before

  • Snatch: choose and work up to opener, hit for 2 singles, then 80% x 1 x 3
  • C&J: choose and work up to opener, hit for 1 single, then 80% x 1 x 3
  • Snatch pull singles up to 110%
  • C&J pull singles up to 110%
  • Front squat singles up to 90%

Four days before

  • Snatch 75% x 1 x 5
  • C&J 75% x 1 x 4
  • Back squat singles up to 80%
  • Optional 20 min easy pace row or bike

Three days before

  • Power snatch 70% x 1 x 5
  • PC+PJ 70% x 1 x 4
  • 50 back extensions, 50 strict pull-ups
  • Crossover symmetry if available
  • 5 rounds, doesn’t have to be fast:
    • 3 (strict, deficit) hspu
    • 6 strict T2B
    • 9 goblet squats 55/35

Two days before

  • Thorough warm up
  • Snatch 65% x 1 x 4
  • C&J 65% x 1 x 3
  • Mobility

Day before max/meet

Do a full warm up and cool down but don’t put any weight on the barbell. Do some of your favorite technique drills and get into all of your positions. Maximum one hour in the gym start to finish.

Week 5 – Oct 16-22

Last week before the deload! Push through for one more heavy week!

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 90% x 1 x 4, 84% x 1 x 3
  • Clean + FS, 3 attempts at heavy (1+2), aim for heavier than last week
  • Back squat 70% x 6 x 3
  • Get 65 strict T2B or knee raises and 65 weighted back extensions

Day 2

Active recovery – long row or bike, or catch up on a missed conditioning workout

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 93% x 1 x 3, 84% x 1 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 90% x (1+1) x 3
  • Push press + front squat, take three attempts at a heavy (1+4), aim for heavier than last week
  • Get 3 min/side of side planks and 50-60 strict pull-ups

Day 4 (also optional rest day if needed)

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 86% x (1+1) x 4
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 84% x (1+1) x 4
  • Clean DL 120% x 3 x 3, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 95% x 1 x 4, then 84% x 1 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 95% x (1+1) x 3, then 84% x (1+1) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 78% x 4 x 3

Recommended Conditioning:

Recycle/do one of the missed ones from previous weeks, or pick a class WOD, or do an easy 30 min bike or row.