DAY 1
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Snatch
1x2@60,70,80,85 1x1@90% 1x2@85%
Power Clean and Power Jerk
1x1+2@ 60,70, 75, 2x1+2@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
a1) 3x10 AHAP (snatch or clean and press to top position) Work to at least 10 lbs heavier than last week.
a2) 3xME Pull Ups
DAY 2
COMPETITION BARBELL LIFTS
Jangle Balance Split Press: Hold in Overhead position for 2 Sec:
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
Banded Back Squats
7x3 @30% 1rm Plate weight + looped purple band (Speed, Speed, Speed)
Kang Squats
5x3 @70-75% of your best snatch
DAY 3
COMPETITION BARBELL LIFTS
Snatch Snatch High Pull + Snatch: Do not let the weight touch the floor
1x2+1@60,70,80,85,1x1+1@90%,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
1 Rep @75% EMOM for 15 min
Clean and Jerk
1 Rep @75% EMOM for 15 min
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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