We start a 12 week cycle this week. Let me know if you have any questions along the way. I'm not going to write out all your prep work to your working sets. You should have the concept buy now. If you don't email me or look back to the 24 weeks previous.
DAY 1
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Snatch
Snatch
3x3@70%
Hip Snatch or Hang Snatch From the Power Position
Work to your best set of 2
STRENGTH BARBELL LIFTS
Back Squat:
Work to your best set of 5. Keep it fast, no grinding.
Snatch Grip Hanging High Pull
4x8 Heavy
Day 2
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
3 Cleans and 1 Jerk
3x3@70%
Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead.
Work to your best 2 reps
STRENGTH BARBELL LIFTS
Dumbbell Balance Overhead Press
50 Reps with 60% of best OHP
Day 3
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Snatch
3x3 @70%
3 Clean and 1 Jerk
3x3 @70%
STRENGTH BARBELL LIFTS
Day 4
COMPETITION BARBELL LIFTS BASED OFF YOUR PRS
Strength Barbell Lifts
Work To best set of 5 in the DL
One Max effort set with 75%
Work to best set of 5 Bench Press
One max Effort set with 75%