A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
115, 125, 135
B.
Take 15 minutes to build to a “heavy” Snatch
“Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.
230 - felt weak, no pop
C.
Take 15 minutes to build to a “heavy” Clean & Jerk
280
D.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
(Do not exceed max load used on Monday, but try to use that load for all sets.)
Again…please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.
205, 225, 235, 245 - all solid reps
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