DAY 1
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Snatch hold at the knee for 2 sec.
1x2@ 50,60,70,80 1x1@85,90%
Power Clean
1x3@60,70% 2x2@80,85%
STRENGTH BARBELL LIFTS
Behind The Neck Split Jerk
Work to a Daily Best Set of 3 Reps
Back Squat: Keep the same weight for all 3 sets.
3x5 AHAP 10 lbs heavier than last week
DAY 2
COMPETITION BARBELL LIFTS
Clean Grip Overhead Squat: With the weight on the blocks start with arms locked out in the bottom the the OHS
Work to your best set of 3 reps
STRENGTH BARBELL LIFTS
Front Squats
5x4 @75% (Speed, Speed, Speed)
Kang Squats
Work to Daily Best Set of 5x3 @70% of your best snatch
DAY 3
COMPETITION BARBELL LIFTS
Hang Squat Clean
1x2@60,70,75% 3x2@80%
Jerk of the Rack: rerack to shoulder
1x3@60,70,75% 3x2@80%
STRENGTH BARBELL LIFTS
Snatch Grip Dead Lift
4x3 120% of snatch
DAY 4
COMPETITION BARBELL LIFTS
Snatch
Work up to 3 singles at 92.5% then drop and do 1 single emom for 10 min with 75%
Clean and Jerk
Work up to 3 singles at 92.5% then drop and do 1 single emom for 10 min with 75%
STRENGTH BARBELL LIFTS
Back Squat
3x3: Keep the same weight for all 3 sets. On average the weight difference should be 15%~ > Mondays squat session.