– First week into the build up for Senior Nationals – this week is very high volume. It is important you put the time in this week and develop the skills and address weaknesses. The volume will slowly lower each week leading into Nationals (May 16-17-18)
MON March 31/13 – Prep – Wk 1of4
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 6(70%x6)
D. 3 position paused snatch deadlift + low hang pull – pause @ one inch off floor, one inch below patella, 3-4 inches above patella 6 x 1+2 – 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 6×6 @ 70%
D. 3 position paused snatch deadlift + low hang pull – pause @ one inch off floor, one inch below patella, 3-4 inches above patella 5 x 1+2 – 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 5×1+1+1+1 – build
C. Back squats 6×6 @ 70%
D. 3 position paused snatch deadlift + low hang pull – pause @ one inch off floor, one inch below patella, 3-4 inches above patella 5 x 1+2 – build
CLASS 3
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 5×1+1+1+1 – build
C. Back squats 6×6 @ 70%
D. 3 position paused snatch deadlift + low hang pull – pause @ one inch off floor, one inch below patella, 3-4 inches above patella 5 x 1+2 – build
TUES April 01/13 – Prep – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch 60-65%x3, 5(70%x3)
B. Power clean 60-65%x3, 4(70%x3)
C. Paused front squat + jerk 4(55%x3+1)
CLASS 1
A. Power snatch 60-65%x3, 5(70%x3)
B. Power clean 60-65%x3, 4(70%x3)
C. Paused front squat + jerk 4×3+1 @ 55%
CLASS 2
A. Power snatch 60-65%x3, 4(70%x3)
B. Power clean 60-65%x3, 3(70%x3)
C. Paused front squat + jerk 3×3+1 @ 55%
CLASS 3
A. Power snatch 60-65%x3, 4(70%x3)
B. Power clean 60-65%x3, 3(70%x3)
C. Paused front squat + jerk 3×3+1 @ 55%
WED April 02/13 – Prep – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65-70%x4, 2(75%x3), 4(80%x3)
B. Clean 60-65-70%x4, 2(75%x3), 4(80%x3)
C. Press 14(90%x2) every min on the min
D. Clean deadlifts 5(107.5%x5)
CLASS 1
A. Snatch 60-65-70%x4, 75%x3, 4(80%x3)
B. Clean 60-65-70%x4, 75%x3, 4(80%x3)
C. Press 12(90%x2) every min on the min
D. Clean deadlifts 5×5@107.5%
CLASS 2
A. Snatch 65-70%x4, 75%x3, 4(80%x3)
B. Clean 65-70%x4, 75%x3, 4(80%x3)
C. Press 10(90%x2) every min on the min
D. Clean deadlifts 5×4@107.5%
CLASS 3
A. Snatch 65-70%x4, 75%x3, 4(80%x3)
B. Clean 65-70%x4, 75%x3, 4(80%x3)
C. Press 10(90%x2) every min on the min
D. Clean deadlifts 5×4@107.5%
THURS April 03/13 – Prep – Wk 1of4
REST DAY
FRI April 04/13 – Prep – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Hang power snatch + low hang snatch 55%x2+2, 2(60%x2+2), 4(65%x2+2)
B. Back squats 6x(73%x5)
CLASS 1
A. Hang power snatch + low hang snatch 55-60%x2+2, 4(65%2+2)
B. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 3(65%2+2+1)
C. Back squats 6×5@73%
CLASS 2
A. Hang power snatch + low hang snatch 55-60%x2+2, 3(65%2+2)
B. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 3(65%2+2+1)
C. Back squats 4×5@73%
CLASS 3
A. Hang power snatch + low hang snatch 55-60%x2+2, 3(65%2+2)
B. Hang power clean + low hang clean + jerk 55-60%x2+2+1, 3(65%2+2+1)
C. Back squats 4×5@73%
SAT April 05/13 – Prep – Wk 1of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Hang power clean + low hang clean + jerk 55%x2+2+1, 2(60%x2+2+1), 3(65%x2+2+1)
B. Clean deadlifts eccentrics 3(105%x2) with 10 sec eccentric
C. Press 3×8 – moderate load
SUN April 06/13 – Prep Wk 1of4
REST DAY
