After a week off training then a really light week on the first week of this new 12 week program I comfortably caught an 80kg Snatch. It just shows how important it is to rest and recover and how a week off won’t mean you loose strength.
Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
MONDAY – DAY 8
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) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3
I hit another PB on the Power snatch with a comfortable 75kg.
TUESDAY – DAY 9
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch push press + OHS – 5 x 3+1
Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 3 x 4 sets
Clean & jerk – 60% x 3 x 5
Front squat – 75% x 4 x 4
GHD SIT UPS
GHD BACK EXTENSIONS
Thursday – DAY 10
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets
Power clean + front squat + clean + jerk (5 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
3 sets; no rest:
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists – 10/side
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
Team couplet WOD!
Ive been training for this for a few weeks so looking forward to it.
15-12-9 75kg thrusters /bar muscle ups