If you are competing at the local comp. Here is your taper in for Saturday.
Monday
Snatch Opener x 5 attempts
Clean and Jerk Opener x 5 attempts
Front Squats – 5×3 @ 80% of 1rm
Tuesday
Snatch Max. No more than 3 misses.
Clean and Jerk Max. No more than 3 misses.
Wednesday
Snatch Opener x 3 attempts
Clean and Jerk Opener x 3 attempts
Front Squats – 5×3 @ 80% of 1rm
Thursday
Rest Day
Friday
Snatch – 5×1 @ 80% of opener
Clean and Jerk – 5×1 @ 80% of opener
Saturday
Meet Day
DAY 1
COMPETITION BARBELL
Snatch
3x3@75%
Snatch From 3" Riser
3x3@75%
Behind the Neck Jerk
3x3@75%
STRENGTH BARBELL
Back Squat:
Work to best set of 5. Find your T1RM then do 1 max effort set with 65% of your T1RM.
DAY 2
COMPETITION BARBELL
3 Cleans and 1 Jerk
3x1@75%
Clean from 3" Riser
3x3@75%
Jerk From The Rack
3x3@75%
STRENGTH BARBELL
DAY 3
COMPETITION BARBELL
Snatch
3x3 @75%
3 Clean and 1 Jerk
3x1 @75%
STRENGTH BARBELL
Back Squat & BW Box Jumps
Every 90 Sec for 6 rounds
Hold a back squat at parallel for 10 sec with 30% of your T1RM rack it and do 5 box jumps 30"
DAY 4
COMPETITION BARBELL
STRENGTH BARBELL LIFTS
Dead Lift
Work to best 5 rep Find your T1RM then with 65% 5 reps emom for 5 min
Bench Press
Work to best 5 rep Find your T1RM then with 65% 5 reps emom for 10 min
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