Last week went really well, I maintained my 80kg snatch on retesting. I also am finding all the positions and jerk work really useful and I can see how this will reinforce a really strong catch.
Tuesday – DAY 16
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Snatch balance 5 x 3
Jerk dip squat – 5 x 3
Add weight to all exercises from last week. Be smart about your increases – make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don’t need to increase equally among exercises.
Wednesday – DAY 16
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 2 x 4 sets
Snatch – 65% x 3 x 5
Snatch push press + OHS – 5 x 3+1
3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups
You’re doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.
Go heavy on the DB chainsaw rows – use your whole body to get the weight up.
THURSDAY – DAY 18
Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 2 x 4 sets
Clean & jerk – 65% x (3 + 1) x 5
Snatch balance – 5 x 3
6 sets; no rest:
5 KB snatch/arm
5 Turkish get-up sit-up/arm
Add weight to the clean segment pulls and snatch balances from last week, but remember, not more than allows excellent execution of each rep.
Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3
Back squat – 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks – front/side – 10 sec hold
Add weight to the pause back squats from last week based on feel; probably 3-5%.