Week 4 of 4 (4 of 12)
This will be a very light and easy week in preparation for max back squat testing on Saturday. Training sessions won't take as long as they have been. PLEASE resist the temptation to do a bunch of metcons because you are antsy. Self control people, save it for saturday.
Advanced
- Snatch: 5 x 2 @ 60%
- Clean & Jerk: 5 x 1 @ 60%
- Back squat: 3 x 2 @ 50% (focus on acceleration up)
Beginner
- Warm-up series: 2 snatch pull + 2 snatch push press + 2 overhead squats x 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
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| Kristal |
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