A1. Front squat
2×1 @ 80%
2×1 @ 90%
1×1 @ 95%
A2. Power snatch
2×1 @ 80%
2×1 @ 85%
1×1 @ 90%
A3. Power clean & jerk
2×1 @ 75%
2×1 @ 80%
1×1 @ 85%
Notes
This is a Deload week. We keep the volume low, the neuromuscular system active and we are getting ready for the next week, the 1rep Max week (get ready for PRs!). Warm up with sets of 2-3 reps until you reach 40% and continue with singles, 2-3 minutes rest between.
B1. Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 40%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 50%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 60%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 70%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 80%
Rest 10 minutes
B2. Deadlift
1×10 @ 50%
1×9 @ 55%
1×8 @ 60%
1×7 @ 65%
1×6 @ 70%
1×5 @ 75%
1×4 @ 80%
1×3 @ 85%
1×2 @ 90%
1×1 @ 95%
Notes
B1. All the work is on consistency. Prefer to go the lighter loads (40.50%) with big touch & go sets and the heavier loads drop & go. Make sure you take minimum rest between T&G sets/reps following a steady tempo from start to finish (every rep counts). Keep in mind that the more technical you are the more smoother you will push through the total volume.
B2. The goal is to go each set unbroken, take adequate rest between sets in order to achieve that.
C1. Snatch high pull from blocks
2×3 @ 70% of Max power snatch
2×2 @ 80%
2×1 @ 90%
C2. Back jerk from blocks + Overhead squat
Daily max
C3. Back squat
4×1 @ 90%
Notes
C1. Work on your high pull technique. Be technical and explosive for the whole movement (until you reach full extension). Always perform singles with no more than 10 seconds rest between reps and no less than 2 minutes between sets.
C2. Build up to a solid heavy back Jerk and overhead squat. The grip width (snatch grip) and the weight increase should be such to ensure there will be no failed attempts.
C3. Warm up with doubles until you reach 60% and continue with singles.
D1. Squat snatch
5×1 @ 90%
D2. Squat clean
3×1 @ 80%
2×1 @ 85%
1×1 @ 90%
D3. Front squats
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
Notes
Same as Day 1, this time with squat exercises. Warm up with sets of 2-3 reps until you reach 40% and continue with singles, 2-3 minutes rest between.