Competition Programming 1/2 - 1/8

This cycle will get us ready to test our 1 rep maxes on the snatch, clean and jerk.  This week we start with testing on our Back Squat, which is was trained hard the last two cycles.

WEEK 1/DAY 1

  1. Snatch Extension with 2" Pause off Ground + Snatch: 50%/2+2, 60%/2+2, (70%/2+2)2
  2. Snatch: (80%/2)4, (85%/1)2
  3. Power Clean + Split Jerk: 50%/2+2, 60%/2+2, (70%/2)2
  4. Split Jerk: 70%/2, (80%/2)4, (85%/1)2
  5. Back Squat: TEST/1

 

WEEK 1/DAY 2

  1. Power Snatch: 50%/2, 60%/2, (70%/2)2
  2. Clean Extension + Clean: 50%/2+2, 60%/2+2, (70%/2+2)2
  3. Clean: (80%/2)4, (85%/2)2
  4. Clean Extension: (100%/3)3
  5. Front Squat: (95%/1)3
  • Weighted Supine Extension Hold on GHD (hold DB overhead): 3x 30 seconds
  • Weighted Static Back Extension (hold bar in snatch grip): 3 x 30 seconds

 

WEEK 1/DAY 3

  1. Snatch: 50%/2, 60%/2, 70%/2, (80%/2, 85%/1, 90%/1)3
  2. Clean + Split Jerk:  50%/2+2, 60%/2+2, 70%/2+2, 80%/2+1, (85%/2+1)3
  3. Back Squat: (80%/3)3
  • Depth Jumps - 20" Box to 24" Box: 10 sets x 2 reps (On the Minute)