Last week before we take a taper week into an mock meet/max out session.

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

1x1@60,70,80,85,90,95,90%

Clean and Jerk

 1x1+1@ 60,70,80,85,90,95,90%

STRENGTH BARBELL LIFTS 

Snatch Grip Duck Walk 

4x5 steps forward and 5 steps backward: add weight each round

Back Squat: Keep the same weight for all 3 sets.

3x5 heavier than last week

 

DAY 2

COMPETITION BARBELL LIFTS 

Power Snatch 

Work to 75% and do 3 reps every min for 5 min 

Power Clean and Jerk 

1+2 Work to 75% and do 3 Reps every min for 5 min 

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 

1x1@60,70,80,85,90,95,90%

Clean and Jerk

 1x1+1@ 60,70,80,85,90,95,90%

STRENGTH BARBELL LIFTS 

Clean Pull

Work to 3x3@90% of best clean. Pause at knee for 5 sec. then high pull to sternum

DAY 4 

COMPETITION BARBELL LIFTS 

Clean 

1 Rep @85% EMOM for 8 min

Jerk from the block  

1 Rep @90% of best clean EMOM for 8 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.