DAY 1
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Snatch
1x2@60,70,80,85 1x1@90%
Power Clean and Power Jerk and Split Jerk
1x1+1+1@ 60,70, 75, 2x1+1+1@80%
STRENGTH BARBELL LIFTS
Sots Press
Work to a Daily Best Set of 5 Reps
Back Squat: Keep the same weight for all 3 sets.
3x5 heavier than last week
ACCESSORY
Over head walking lunge
3x10 AHAP (snatch or 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. Work to at least 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
Video Your Best attempt, Make sure the knees do not cave in. Keep a strong base.
STRENGTH BARBELL LIFTS
Front Squats
7x4 @70% (Speed, Speed, Speed)
Kang Squats
5x3 @70-75% of your best snatch
(This should whole workout shoulds take you 30 min or less to complete once you're warmed up)
DAY 3
COMPETITION BARBELL LIFTS
Snatch Snatch High Pull + Snatch: Do not let the weight touch the floor
1x2+1@60,70,80,85%
Clean Pull + Squat Clean
1x2+1@60,70,80,85%
STRENGTH BARBELL LIFTS
Power Jerk Re-Rack to Shoulders: Hold in the power position for 3 seconds
Work to Best set of 3 --> Drop 20% and do 1 ME set without a pause
DAY 4
COMPETITION BARBELL LIFTS
Snatch
Go to a max no more than 3 misses
Clean and Jerk
Go to a max no more than 3 misses
STRENGTH BARBELL LIFTS
Back Squat
3x3: Keep the same weight for all 3 sets. On average the weight difference should be 10%~ > Mondays squat session.
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