Snatch: Heavy Single for the Day
Clean and jerk: Heavy Single For the Day
Back Squat: 5×5
Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
SLOW Tempo Snatches: 4×3
*take 10 seconds to get up to the “down” position and then snatch.
*put all that position work to the test!
Behind The Neck Jerk: Work up to a heavy single for the day
Snatch Deadlift: 3×5
2 Arm KB OH Carry (35/26)- 100m
2 Arm KB Front Rack Walking Lunge- 20 steps
Single Leg Wall Sit- 30 seconds each leg (sit in a squat at parallel with your back against a wall. Extend one leg out and hold)
Pause Front Squat x 5
Wide Grip Bench Press x 10 (medium light weight. Just feel the stretch)
Hip Extensions x 15
Strict Toes To Bar x 10
Hollow or Tuck Hold x 45 seconds
KB Side Bends x 20 each side
Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (2+2+2+2) x 3
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
Pause Clean Deadlift to Mid Knee + Clean From the Floor+ Front Squat + Jerk x 5 working sets
Clean Pull: 3×5 @ 90% of best clean
Chin ups: 3×10
Weighted Hip Extensions: 3×10
Strict Muscle Snatch + Tall Snatch+ Zotts Press (3+3+3) x 3
In between sets, do crossover symmetry and/or banded pull apart
Slow Snatch Deadlift+ Hang Snatch (1+3) x 5 sets
Power Clean + Push Press (3+3) x 3
Back Squat: 10,8,6,10,8,6
Snatch: Work up to a medium light weight.
Clean and jerk: Work up to a medium light weight.
Front Squat: Work up to a heavy single for the day in 5 sets.
Remember that this is deload week. If you’re feeling like a million bucks, you can go heavier, but take advantage of being able to keep it lighter.
Strict Snatch Press: 3x 10
Push Press: 2×10
Power Snatch EMOM: 3,2,2,1,1,1. Stay Light
Power Clean and Push jerk EMOM 2,2,1,1,1,1. Stay Light.
Clean Deadlift: 3×3 @ 100%