– 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 17/13 – Comp – Wk 3of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch from blocks 60-65%x3, 3(70%x2)
B. Power clean and jerk from blocks 60-65%x3+1, 3(70%x2+1)
C. Back squats – work to 80%x2, then (4(80%x2)
CLASS 1
A. Power clean + front squat + jerk 4×1+1+1 – work to light/moderate load
B. Clean and jerk – work to max effort in 10 reps or less
C. Back squats – work to a heavy set of 2
D. Clean pulls 3(90%x3)
CLASS 2
A. Power clean + front squat + jerk 3×1+1+1 – work to light/moderate load
B. Clean and jerk – work to max effort in 10 reps or less
C. Back squats – work to a heavy set of 2
CLASS 3
A. Power clean + front squat + jerk 4×1+1+1 – work to light/moderate load
B. Clean and jerk – work to max effort in 10 reps or less
C. Back squats – work to a heavy set of 2
D. Clean pulls 3(90%x3)
TUES March 18/13 – Comp – Wk 3of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power clean + clean + jerk – work to 55% x 1+1+1
B. Clean and jerk – work to max effort single
C. Front squats – work to heavy double
D. Clean pulls 4(90%x3)
CLASS 1
Rest Day – come in move light BBG or work to 55% in both snatch and clean and jerk to stay fresh and loose for tomorrow testing.
CLASS 2
Rest day
CLASS 3
A. Power snatch 60-65%x3, 3(70%x1), 3(60%x3)
B. Clean and jerk 60-65%x2+1, 3(70%x1+1), 3(60%x2+1)
WED March 19/13 – Comp – Wk 3of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
Rest Day – come in move light BBG or work to 55% in both snatch and clean and jerk to stay fresh and loose for tomorrow testing.
CLASS 1
A. Muscle snatch + Power snatch + snatch – work to a light load 4×1+1+1
B. Snatch – work to a maximal load
C. Snatch pulls 4(90%x3)
D. Front squats 4(75%x3)
CLASS 2
A. Muscle snatch + Power snatch + snatch – work to a light load 3×1+1+1
B. Snatch – work to a maximal load
C. Snatch high pulls 3(90%x3)
D. Front squats 4(75%x2)
CLASS 3
A. Muscle snatch + Power snatch + snatch – work to a light load 4×1+1+1
B. Snatch – work to a maximal load
C. Snatch pulls 4(90%x3)
D. Front squats 4(75%x3)
THURS March 20/13 – Prep – Wk 3of4
REST DAY
FRI March 21/13 – Comp – Wk 3of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Muscle snatch + power snatch + snatch 4×1+1+1 – work to 55%
B. Snatch – work to max effort single
C. Front squats – work to 80%x2, then 4(80%x2)
CLASS 1
A. Snatch 55-60%x3, 65%x2, 3(70%x2)
B. Clean and Jerk 60-70%x2, 4(80%x2)
C. Back squats – work to 85%x2
D. Press 3×4
CLASS 2
A. Snatch 55-60%x3, 65%x2, 3(70%x2)
B. Clean and Jerk 60-70%x2, 4(80%x2)
C. Back squats – work to 85%x2
CLASS 3
A. Snatch 55-60%x3, 65%x2, 3(70%x2)
B. Clean and Jerk 60-70%x2, 4(80%x2)
C. Back squats – work to 85%x2
SAT March 22/13 – Comp – Wk 3of4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 55-65%x3, 2(75%x2), 280%x1)
B. Clean and jerk 55-65%x3, 2(75%x2), 280%x1)
C. Back squats 4(80%x2)
SUN March 23/13 – Comp Wk 3of4
REST DAY
