Mon/Tue:
A) 4 sets 3 position power snatch (hips, above knee, below knee) @70%
B) 4 sets 3 position snatch @80%
C) 5×3 overhead squat holds (take bar from the rack) (hold bottom position for 3 secs, each rep) go by feel regarding weight, ideally 50-65% of snatch 1rm
Wed:
A) 5×1 tempo power snatch (super slow pull, fast and snappy at extension and catch) @70%
B) 5×1 tempo snatch @75-80%
C) 3xmax effort snatch pull @1rm snatch (set is terminated when you let go of the bar, or can’t pull the bar past your belly button.)
Thursday:
A) build to tonights heaviest complex: 1 clean +3 front squats+jerk
B) drop by 10-20 lbs from heaviest successful weight of the complex, then perform 5×1 clean and jerks
C) 5 sets of 10 dips/weighted dips
Sat:
A) work up to todays 3 rep front squat
B) work to a heavy 1 rep front squat
C) 3×2 Jerks @85-90% of 1rm c&j
Mon. A. 90#. Felt good. More of. A gorilla grip saves thumbs.
B. 100#. 3 rounds off balance and trouble going low. Can’t rush the warm up next time.
C. 65-105#. Felt good. Good times!
Thurs. a. 155#
B. 155# 01111
C. 3×12 back extensions