DAY 1
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Hang Power clean hold at the knee for 2 sec.
1x3@ 50,60,65% 2x3@70%
Snatch High Pull
1x3@70% 3x3@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 AHAP 10 lbs heavier than last week
DAY 2
COMPETITION BARBELL LIFTS
Snatch of the blocks Quick Reset
1x3@50,60,70% 2x3@75%
Power Clean
1x2@50,60% 2x2@70%
Jerk: re-rack to your shoulders
4X3@75%
STRENGTH BARBELL LIFTS
Front Squats
5x5 @70% (Speed, Speed, Speed)
Snatch Grip Dead Lifts: Halt 2" and at your knees
Work to Daily Best Set of 3x3 AHAP
Good Morning
3x4 AHAP
DAY 3
COMPETITION BARBELL LIFTS
Power Snatch
1x3@50,60,70% 3x2@75% TAG
Clean and Jerk:
1x2+3@60,70,75% 2x2+3@80%
STRENGTH BARBELL LIFTS
Clean Dead Lift
4x3 120% of Clean
DAY 4
COMPETITION BARBELL LIFTS
Snatch
Work up to 3 singles at 90% then drop and do 1 single emom for 8 min with 75%
Clean and Jerk
Work up to 3 singles at 90% then drop and do 1 single emom for 8 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.