I am clear to start back lifting this week! I will be starting Week 1, but I will continue to post on schedule for those of you that are in Week 4. Accessory work will be the same regardless of which week you are on. Also, want to say how proud I am of all yalls hard work.. Everyone who maxed on Saturday hit at least 1 pr, and all of you are making huge strides with technique. Keep putting the work in! Also found a great quote that is very applicable for those of you that are in the middle of this Oly cycle.
"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it" -Hebrews 12:11
NOTE- For those doing Week 4, the symbol * means Reduce weight by 10% from last week, this is a deloading week for you
Week 4 Oly training
-Power Snatch + OHS + snatch- 4 sets; 2 sec pause in bottom*
-Push press + jerk behind neck + jerk- 4 sets; 5 sec pause in split*
-Jerk dip squat - 4 x3*
-Jump squat- 25% (of back squat) x 3 x 3
-Week 1 Oly training
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom- 111
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 133
-Jerk dip squat- 5 x 3- 243, 243, 220, 220, 220
-Jump squat- 25% (of back squat)- x 3 x 3- 72
+
-2 sets, AFAP- 50 GHD sit ups, 50 back ext.; rest 2 min- 2:16, 2:43
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