We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase.
MON October 28/13 – Prep 2, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-80-85%x2, 90%x1, 80-85%x2, 90%x1
B. Clean and Jerk 60-65-70-80-85%x2+1, 90%x1+1, 80-85%x2+1, 90%x1+1
C. Snatch pulls 95% 4 x 2
D. Front Squats 60-70-80-85×3, 90×2, 80×3, 85×2, 90×1
E. Press 3×3
– a few changes in writing style. A lot of %’ages used , so you will have a bit of calculations to do before coming or before warming up. The loads do not have to be exact, but they should be a close number throughout to steady a warm-up process and ensure proper tech leading into the final weeks.
TUES October 29/13 – Prep 2, Week 1
REST DAY
WED October 30/13 – Prep 2, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power Snatch 60-65-70%x2, 75%x1, 65-70%x2
B. Power clean and jerk 60-65-70x 2+1, 75×1+1, 65-70% 2+1
C. Clean pulls 4 x 3 @85-90%
D. Back squats 70-80%x2, 85%3×2
THURS October 31/13 – Prep 2, Week 1
REST DAY
FRI November 01/13 – Prep 2, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-75-80%x2, (85-90%x1)3
B. Clean and jerk 60-70-75-80%x2+1, (85-90×1)2
C. Snatch pulls 4 x 3 @ 90%
D. Front squats 60-70-80%x3, 85%x2, (90%x1)2
SAT November 02/13 – Prep 2, Week 1
REST DAY
SUN November 03/13 – Prep 2, Week 1
REST DAY
