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.