Week Four
Day One
1. Jerk grip strict press with head tilt:70% x10, 75% x8, 80% x6, 85% x4 90% x3– Chin up and eyes find the ceiling on each rep
2. Front squat: 75% x3x7 sets – Relaxed hands and high elbows
3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders
4. Clean lift-off: 105-115% (% of full clean) x2x5 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off
Day Two
1) 1X snatch push press + 1X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 100% of snatch –Emphasis is to keep the joints stacked and bar positioned over the body’s midline
2) Hip power snatch + OHS:70% x3, 75% x3, 80% x3, 85% x3-Emphasis on vertical torso and straight extension through the shoulders
3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent:90% x5, 95% x5, 100% x5x3 sets(percentage is of full snatch 1RM) –Reinforcing the knee position and vertical shins from day 1, #4
Day Three
1)Push Press: 75% x3x7 sets
2) Back squat: 75% x3x7 sets
3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 95% of 1RM snatch –Pause 2 seconds above knee and 2 second in OHS
4) Snatch lift-off: 105-115% of full snatch 1RM x2x5 sets –Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off
Day Four
1) Power clean above knee:70% x3, 75% x3, 80% x2, 85% x2-Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull
2) Clean-grip deadlift (CDL):75% x3x7 sets(percentage of estimated 1RM of quality CDL)
3) Rack jerk:85-95% x1x6 sets
Day Five
1)Front squat with pause: 70% x2x6 sets-First rep in each set has 3-5 second pause in the bottom
2)Snatch balance + OHS: find max -Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.
3) Snatch with 3-second lift-off:70% x3, 75% x3, 80% x3, 85% x3 (reps do not need to be consecutive but rather accumulated)-Emphasizing leg drive and controlled bar path during the initial pull to above the knee
4) Clean with 3-second lift-off + jerk with 3-second pause in split:70% x2, 75% x2, 80% x2, 85% x2 (reps do not need to be consecutive but rather accumulated)-Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split
