This month we are working on higher percentages, building towards maxing out in December.
A few drills to focus on faster turnovers and being more solid in the catch position!
Week 1
Monday
A: Backsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%
B: Power Snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%
C: Snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected],1×[email protected]%, 4×[email protected]%
D: Pendlay Row – 3×10
Thursday
A: Backsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%
B: Push Jerk (Snatch Grip) Behind the Neck – 5×3
C: Snatch from Mid-Thigh – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×3,1×2,1×1,1×3,1×2,1×1
D: Side Bends – 3×10
Saturday
A: Power Clean – 1×3, 1×2, 5×1 – build load
B: Clean + Squat + Jerk -1×3,1×2,8×1 (Build weight)
C: Frontsquat: 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]% (more…)