12.23-12.29

Monday
A. SqT Cycle week 2 day 1
B. Snatch + Hang Snatch (above) + Hang Snatch (below) + OHS x 1 
C. Above knee block Power clean x 3+ Jerk x 2
D. CG Deadlift 5×2 @ 103-106%

Tuesday
A. Strict Press – build to 5RM
B. Push Press – build to 7TM
C. Pendlay Rows 5×5 ascending ; heavier than last week 
D. #’d Pull-ups. 8×3 ascending ; tiny heavier than last years 3’s
E. 10 min AD @Z1

Wed
A. Snatch – Hang Pull x 3 + Snatch x 2- build to heavy 
B. Clean x 3 (NOT TnG)+ Split Jerk x 2
C. Front Squat – 4RM with 2 second pause in whole * try to hit prior for extra rep minimum 
D. CG deficit  Deadlift – build to heavy single with 3 positional pause 

Thursday
A. Snatch Balance – build to 3RM for day – beat last weeks 
B. OHS 3-4 reps x 3-4 sets @33X1 – beat last week 
B2. 100m Row AFAP; rest 3 min
C. 2k row @Z1

Friday
A. SqT Cycle – day 2 week 2 (3 tech)
B. Rack Pull 5.3.1.5.3.1 (patella height)
C. Push Press x 4 + Split Jerk x 3
D. 
2 Snatches @75% each minute on the minute for 6-8 minutes * speed only focus here. Move!

Saturday: 
A. Snatch – build to 87%, 5 singles climbing no higher than 93% if it’s there 
B. Snatch Deficit Deadlift x 4 reps (w/ straps) with eccentric motion to inch off floor – no touch 
C. Front Squat x 2 + Chinese Dips x 10 + 2 Front Squats – build in complex 
D. Tabata HS Holds x 8 * pushing through ground with everything you have! 

Sunday – off 

Leave a Comment

Your email address will not be published. Required fields are marked *