DAY 1
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Clean and Jerk
1x2+1@ 60,70,80% 2x2+1@85%
Hang Power Snatch
1x3@50,60,70% 2x2@80%
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 heavier than last week
Accessory
Over head walking lunge
3x10 AHAP (snatch of clean and press to top position) If you want to work this into a metcon do it. Just make sure to increase your load every round.
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 (This should be 120-130% of your best snatch)
STRENGTH BARBELL LIFTS
Front Squats
6x4 @75% (Speed, Speed, Speed)
Kang Squats
5x3 @70-75% of your best snatch
DAY 3
COMPETITION BARBELL LIFTS
Snatch off the Block
1x3@50,60,70,80 1x1@85% (if you feel good take 2 sets and go for a max)
Snatch High Pull off the Blocks
3x4@90%
STRENGTH BARBELL LIFTS
Power Jerk Re-Rack to Shoulders
Work to Best set of 4x3 --> Drop 20% and do 2 ME sets
DAY 4
COMPETITION BARBELL LIFTS
Snatch (If you feel good take two extra sets and try and hit a PR)
Work up to 3 singles at 95% then drop and do 1 single emom for 10 min with 75%
Clean and Jerk
Work up to 3 singles at 95% 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.
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