– Reminder that there is an OLY meet in Saskatoon on April 26, which I would love many of you to do. We will be adjusting the program to allow for a “peak” on this comp as we also build to Nationals.
MON April 07/13 – Prep – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch complex;
– High hang snatch + hang snatch high pull + low hang snatch 8×1+1+1 – build
B. Clean complex;
– High hang clean + hang clean + low hang clean + jerk 7×1+1+1+1 – build
C. Back squats 5(75%x5)
D. Low hang pull + 3 position paused snatch deadlift– pause @ one inch off floor, one inch below patella, 3-4 inches above patella 5 x 2+1 – build
CLASS 1
A. Snatch complex;
– High hang snatch + hang snatch high pull + low hang snatch 8×1+1+1 – build
B. Clean complex;
– High hang clean + hang clean + low hang clean + jerk 7×1+1+1+1 – build
C. Back squats 5(75%x5)
D. Low hang pull + 3 position paused snatch deadlift– pause @ one inch off floor, one inch below patella, 3-4 inches above patella 5 x 2+1 – build
CLASS 2
A. Snatch complex;
– High hang snatch + hang snatch high pull + low hang snatch 7×1+1+1 – build
B. Clean complex;
– High hang clean + hang clean + low hang clean + jerk 6×1+1+1+1 – build
C. Back squats 5(75%x5)
D. Low hang pull + 3 position paused snatch deadlift– pause @ one inch off floor, one inch below patella, 3-4 inches above patella 4 x 2+1 – build
CLASS 3
A. Snatch complex;
– High hang snatch + hang snatch high pull + low hang snatch 8×1+1+1 – build
B. Clean complex;
– High hang clean + hang clean + low hang clean + jerk 7×1+1+1+1 – build
C. Back squats 5(75%x5)
D. Low hang pull + 3 position paused snatch deadlift– pause @ one inch off floor, one inch below patella, 3-4 inches above patella 5 x 2+1 – build
TUES April 08/13 – Prep – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch 60-65%x3, 4(72.5%x3)
B. Power clean 60-65%x3, 3(72.5%x3)
C. Paused front squat + jerk 4(60%x3+1)
CLASS 1
A. Power snatch 60-65%x3, 4(72.5%x3)
B. Power clean 60-65%x3, 3(72.5%x3)
C. Paused front squat + jerk 3(60%x3+1)
CLASS 2
A. Power snatch 60-65%x3, 3(72.5%x3)
B. Power clean 60-65%x3, 3(72.5%x3)
C. Paused front squat + jerk 2(60%x3+1)
CLASS 3
A. Power snatch 60-65%x3, 4(72.5%x3)
B. Power clean 60-65%x3, 3(72.5%x3)
C. Paused front squat + jerk 3(60%x3+1)
WED April 09/13 – Prep – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-70-75%x4, 80%x3, 4(85%x3)
B. Clean 60-70-75%x4, 80%x3, 3(85%x3)
C. Press 10(90%x2) every min on the min
D. Clean deadlifts 5×4@112.5%
CLASS 1
A. Snatch 60-70-75%x4, 80%x3, 3(85%x3)
B. Clean 60-70-75%x4, 80%x3, 3(85%x3)
C. Press 10(90%x2) every min on the min
D. Clean deadlifts 5×4@112.5%
CLASS 2
A. Snatch 60-70-75%x4, 80%x3, 3(85%x3)
B. Clean 60-70-75%x4, 80%x3, 3(85%x3)
C. Press 7(90%x2) every min on the min
D. Clean deadlifts 3×4@112.5%
CLASS 3
A. Snatch 60-70-75%x4, 80%x3, 3(85%x3)
B. Clean 60-70-75%x4, 80%x3, 3(85%x3)
C. Press 8(90%x2) every min on the min
D. Clean deadlifts 4×4@112.5%
THURS April 10/13 – Prep – Wk 2of4
REST DAY
FRI April 11/13 – Prep – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Hang power snatch + low hang snatch 55%2+2, 2(60%x2+2), 4(70%x2+2)
C. Back squats 5×4@77.5%
CLASS 1
A. Hang power snatch + low hang snatch 55-60%x2+2, 3(70%2+2)
B. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 3(70%2+2+1)
C. Back squats 5×4@77.5%
CLASS 2
A. Hang power snatch + low hang snatch 55-60%x2+2, 2(70%2+2)
B. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 2(70%2+2+1)
C. Back squats 4×4@77.5%
CLASS 3
A. Hang power snatch + low hang snatch 55-60%x2+2, 3(70%2+2)
B. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 3(70%2+2+1)
C. Back squats 4×4@77.5%
SAT April 12/13 – Prep – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 3(70%x2+2+1)
B. Clean deadlifts eccentrics 3(110%x2) with 8 sec eccentric
C. Press 3×6 – moderate load
SUN April 13/13 – Prep Wk 2of4
REST DAY
