– This week we are de-loading from last weeks high intensity test days and moving directly into a full “mock” meet day at the gym. We will simulate a meet – try to create a positive environment for PR’s at the end of this week. The first few workouts this week will feel light and weak, but don’t worry they are to be that way.
MON March 24/13 – Comp – Wk 4of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60%x2, 70%x2, 3(75%x2)
B. Power clean and jerk 55-60-3(65%x2)
C. Thrusters 3×4 @ a light load
CLASS 1
A. Snatch 55-60-65%x2, 3(70%x2)
B. Clean and jerk 55-60-65%x2, 3(70%x2)
C. Thrusters 3×4 @ light load, do not push these (reminder de-loading)
CLASS 2
A. Snatch 55-60-65%x2, 3(70%x2)
B. Clean and jerk 55-60-65%x2, 3(70%x2)
CLASS 3
A. Snatch 55-60-65%x2, 3(70%x2)
B. Clean and jerk 55-60-65%x2, 3(70%x2)
TUES March 25/13 – Comp – Wk 4of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch 55-60-3(65%x2)
B. Clean and Jerk 60%x2, 70%x2, 3(75%x2)
C. Back squats 3×4 @ 60%
CLASS 1
Rest day
CLASS 2
Rest day
CLASS 3
Rest day
WED March 26/13 – Comp – Wk 4of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60%x2, 70%x2, 75%x2
B. Clean and Jerk 60%x2, 70%x2, 75%x2
CLASS 1
A. Snatch 55-60-65%x2, 3(70%x2)
B. Clean and jerk 55-60-65%x2, 3(70%x2)
CLASS 2
A. Snatch 55-60-65%x2, 2(70%x1)
B. Clean and jerk 55-60-65%x2+1, 2(70%x1+1)
CLASS 3
A. Snatch 55-60-65%x2, 2(70%x1)
B. Clean and jerk 55-60-65%x2+1, 2(70%x1+1)
THURS March 27/13 – Prep – Wk 4of4
REST DAY
FRI March 28/13 – Comp – Wk 4of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
Rest day – Move BB if necessary to stay focused and loose – no load past 50%
CLASS 1
TEST DAY
– Test max snatch and then rest for 20 minutes and test max clean and jerk. Try to set-up like a competition – build to a max effort with only three shots at the top.
CLASS 2
TEST DAY
– Test max snatch and then rest for 20 minutes and test max clean and jerk. Try to set-up like a competition – build to a max effort with only three shots at the top.
CLASS 3
TEST DAY
– Test max snatch and then rest for 20 minutes and test max clean and jerk. Try to set-up like a competition – build to a max effort with only three shots at the top.
SAT March 29/13 – Comp – Wk 4of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
TEST DAY
– Test max snatch and then rest for 20 minutes and test max clean and jerk. Try to set-up like a competition – build to a max effort with only three shots at the top.
SUN March 30/13 – Comp Wk 4of4
REST DAY
