Week 4

Only one week after this one before the deload! Stick with it, and start getting excited about the mock meet!

Tue 21 Mar

  • 5 sec snatch DL + muscle snatch from below knee + snatch balance, light x 5
  • Low hang snatch work up to heavy single, then 2 waves at 80-85-90% of this.
  • Snatch PP + snatch balance 85% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 105% x 2 x 4
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 22 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean from below knee + jerk, work up to heavy single, then wave at 75-80-85-90% of this
  • Push press 85-95% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Back squat 50% x 5 at 33×1 tempo

Sat 24 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 80-85-90-95-80-90%
  • C&J singles at 80-90-95-80-90%
  • Front squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 25 Mar

  • Jerk grip OHS light x 3 x 5
  • Split jerk singles at 80-90-95-80-90%
  • Clean pull from deficit 100% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 3 – 3/13-3/19

Keep paying extra attention to warmup attempts, use everything you do in the gym to get better! If it’s light, make it fast and crisp.

Registration for the RVA Open starts this Friday at 7pm and will undoubtedly sell out very fast. It’s a sanctioned meet in June, a lot of you should consider doing it. Let me know if you have questions.

http://rvaopen.com

Tue 14 Mar

  • 5 sec snatch DL + muscle snatch from below knee + snatch balance, light x 5
  • Snatch pull + snatch from below knee w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 80% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 100% x 2 x 4
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 16 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from below knee + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 85-90% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 15 sec hold at top of last rep
    • OHS 50% x 5 at 33×1 tempo

Sat 18 Mar

  • Tall snatch, light x 3 x 5
  • Snatch heavy single, two waves at 80-85-90% of this
  • C&J heavy single, wave at 75-80-85-90% of this
  • Back squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 19 Mar

  • Jerk grip OHS light x 3 x 5
  • Split jerk heavy single, then two waves at 80-85-90% of this
  • Clean pull from deficit 95% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 2 – 3/6 to 3/12

Tue 7 Mar

  • 5 sec snatch DL + muscle snatch from above knee + snatch balance, light x 5
  • Snatch pull + snatch from above knee w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 75% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 95% x 2 x 4
  • 4 times:
    • Hollow body hold x 30 sec
    • Handstand hold x 30 sec

Thur 9 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from above knee + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 85% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Back squat 40-50% x 5 at 33×1 tempo

Sat 11 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 75-80-85-90–80-85-90%
  • C&J singles at 75-80–85-90-80-85%
  • Front squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 12 Mar

  • Jerk grip OHS light x 3 x 5
  • Power jerk + split jerk with 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Clean pull from deficit 95% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 1 – 2/27-3/5

New cycle starts this week! Because schedules will be different for everyone during the Open, I’ll be posting the whole week at the same time so you can figure out when is best to get it done. You should be leaving a day with no lifting on either side of the Open workouts, ideally, and not lift on those days. This cycle is relatively low volume, so it shouldn’t be a big problem to do the lifting days back to back or even three in a row. As always, pay attention to how you feel and put enough energy into recovery.

This cycle has heavy singles in something every day to develop consistency and confidence in the 95% range. A heavy single does not mean a max attempt, it means work up to the heaviest you can get for that day – it might be 90% of your max, it might be a PR. The idea is that these heavy singles will be a little heavier each time you try them for a given movement. There will be a strict two strikes rule for all of these – if you miss the same weight twice, you’re done. Do not spend forever on these heavy singles – aim for 5-7 working attempts at most to get to your max.

This cycle will end with a mock meet at Solidarity on Saturday April 8th – everyone should do it, put it on your calendars.

That’s the type of consistency we want to develop at heavy weights.

Week 1

Tue 28 Feb

  • 5 sec snatch DL + muscle snatch from power position + snatch balance, light x 5
  • Snatch pull + snatch from power position w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 70% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 90% x 2 x 4
  • 4 times:
    • Barbell roll-out x 8
    • Handstand hold x 30 sec

Thur 2 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from mid thigh + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 80% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Front squat 50% x 5 at 33×1 tempo

Sat 4 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 65-70-75-80-85-80-85%
  • C&J singles at 65-70-85-80-85%
  • Back squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 5 Mar

  • Jerk balance (forehead) light x 3 x 5
  • Power jerk + split jerk with 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Clean pull from deficit 90% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Tuesday 2/21

It’s our de-load day! Please significantly decrease volume and intensity of all of your training for the first half of this week. We’ll be maxing front squats Thursday night, it would be great if everyone could max then.

  • 3 pos muscle snatch light x 5
  • Snatch 60-75% x 1 x 7
  • C&J 60-75% x 1 x 5
  • 10 min of freestanding handstand practice, with sets of strict pull-ups in between
  • Mobility

Sunday 2/19

  • Air squat drop x 5 x 5
  • Unweighted split jerk footwork x 5 x 5
  • Clean & jerk 80% x 1+1 x 8 every 30 seconds (Open prep: one bounce into jerk)
  • Take 5 min to work up to C&J single at 95-101% if it’s there
  • Deficit clean lift-off + deficit clean pull 85% x 3+1 x 5
  • 5 rounds, not for time:
    • 1-5 muscle ups (rings)
    • 50-100 DU unbroken set

Saturday 2/18

Last front squat workout day!

Looks like the heaviest successful one was around 280 kilos?

  • Sotts press light x 3 x 5
  • Power snatch 80% x 1 x 10 every 30 seconds
  • Take 5 min to work up to heavy single power snatch
  • FS 85%+6-12kg x 3 x 10 (Beginner: 3 reps x 5 sets at 3kg heavier than last time)
  • T2B 14-20 x 5
  • 5 rounds as fast as possible:
    • 100m row
    • 30 DU

 

Thursday 2/16

Almost done with the front squats!

  • Jerk grip OHS x 3 x 5
  • Power clean + push jerk 80% x 1+1 x 10 every 30 seconds
  • Take 5 min to work up to heavy single power clean + push jerk
  • FS 80% +6-12kg x 4 x 8 (Beginner: 3 reps x 5 sets at 3kg heavier than last time)
  • Strict pull-up 2 max sets, C2B pull-up 3 max sets (3-4 min of rest)