– This week we are starting our peak fro the end of March. Many of you will be testing maxes this week or at least attempting 100% lifts, but your true test week will be next week when we test both lifts on separate days as we taper into the March 29th week for Western Canadians. We will truly test (in house) that week.
MON March 10/13 – Comp – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-70-80-85-90-95%x1, work to max in 3 attempts, 2(80%x2)
B. Clean and jerk 70-80-85-90-95%x1, work to max in 3 attempts, 2(80%x2)
CLASS 1
A. Snatch 60-70-80-85-90-95-100%x1, 2(80%x2)
B. Clean and jerk 70-80-85-90-95-100%x1, 2(80%x2)
CLASS 2
A. Snatch 60-70-80-85-90-95-100%x1, 1(80%x2)
B. Clean and jerk 70-80-85-90-95-100%x1, 1(80%x2)
CLASS 3
A. Snatch 60-70-75-80-85-90%x1, 3(95%x1), 3(75%x2)
B. Clean and jerk 70-80-85-90%x1, 3(95%x1), 3(75%x2)
TUES March 11/13 – Comp – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch 60-65%x3, 4(70%x3)
B. Power clean 60-65%x3, 3(70%x3)
C. Snatch high pulls 4(90%x4)
D. Push press 4×5 @ light/moderate load
CLASS 1
A. Power snatch 60-65%x3, 3(70%x3)
B. Power clean 60-65%x3, 3(70%x3)
C. Snatch high pulls 4(90%x3)
D. Push press 4×5 @ light/moderate load
CLASS 2
A. Power snatch 60-65%x3, 2(70%x3)
B. Power clean 60-65%x3, 2(70%x3)
C. Snatch high pulls 3(90%x3)
D. Push press 3×5 @ light/moderate load
CLASS 3
A. Power snatch 55-60%x3, 2(65%x3)
B. Power clean 55-60%x3, 2(65%x3)
C. Snatch high pulls 3(90%x3)
D. Push press 3×5 @ light/moderate load
WED March 12/13 – Comp – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-70-80-85-90-95%x1, work to max in 3 attempts, 2(80%x2)
B. Clean and jerk 70-80-85-90-95%x1, work to max in 3 attempts, 2(80%x2)
C. Back squat 3(90%x1), 2(80%x4)
CLASS 1
A. Snatch 60-70-80-85-90-95-100%x1, 2(80%x2)
B. Clean and jerk 70-80-85-90-95-100%x1, 2(80%x2)
C. Back squat 4(90%x1), 3(80%x4)
CLASS 2
A. Snatch 60-70-80-85-90-95-100%x1, 1(80%x2)
B. Clean and jerk 70-80-85-90-95-100%x1, 1(80%x2)
C. Back squat 4(90%x1), 2(80%x4)
CLASS 3
A. Snatch 60-70-75-80-85-90%x1, 3(95%x1), 3(75%x2)
B. Clean and jerk 70-80-85-90%x1, 3(95%x1), 3(75%x2)
C. Back squat 4(90%x1), 1(80%x4)
THURS March 13/13 – Prep – Wk 2of4
REST DAY
FRI March 14/13 – Comp – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-70-80-85-90-95%x1, work to max in 3 attempts, 2(80%x2)
B. Clean and jerk 70-80-85-90-95%x1, work to max in 3 attempts, 2(80%x2)
CLASS 1
A. Power snatch 60-65%x3, 3(70%x3)
B. Power clean 60-65%x3, 3(70%x3)
C. Jerk off rack singles – build to a moderate load in 10-15 sets
D. Clean pulls 4(90%x3)
CLASS 2
A. Power snatch 60-65%x3, 3(70%x3)
B. Power clean 60-65%x3, 2(70%x3)
C. Jerk off rack singles – build to a moderate load in 10×1
D. Clean pulls 3(90%x3)
CLASS 3
A. Power snatch 60-65%x3, 3(70%x3)
B. Power clean 60-65%x3, 2(70%x3)
C. Jerk off rack singles – build to a moderate load in 10×1
D. Clean pulls 3(90%x3)
SAT March 15/13 – Comp – Wk 2of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch 60-65%x3, 4(70%x3)
B. Power clean 60-65%x3, 3(70%x3)
C. Jerk off rack singles – build to a moderate load in 10-15 sets
D. Clean pulls 4(90%x4)
SUN March 16/13 – Comp Wk 2of4
REST DAY
