This is a de-load week in preparation for re-testing your 1RM back squat, snatch, and clean & jerk. Get some good rest this week and don't get greedy and over do it in the gym.
- Snatch: 1 x 3 @ 50% ; 2 x 2 @ 60% ; 2 x 2 @ 65% ; 1 x 2 @ 70%
- Power Clean: 2 x 2 @ 60%, 3 x 2 @ 70%
- Jerk: 2 x 3 @ 65%, 2 x 3 @ 70%
- Squat Jump: 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.
Beginner
- Snatch PP + OHS (2 + 2) pause 2 seconds in bottom position x 5 sets
- 5/5 1-arm dumbell snatch x 3 (heavy)
- Tall snatch 5 x 2
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| Sean |
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