Week 11 Oly-
-Snatch-85% x 1
-Clean & Jerk x 1
Note: This is your max week and the work leading up to Saturday will be light. Take the time to warm up very well and do extra mobility. You guys will do the accesory work each day except Thursday. After your Oly work that day just spend time rolling out, mobilizing, and getting your body ready for Saturday. With the lighter loads you will be using, focus on speed and perfect technique. Mentally prepare yourself the entire week for Saturday, and Good Luck!
Week 8 Deloading Oly (*Reduce weight by 10% from last week)
-Power snatch + OHS + snatch- 5 sets; 2 sec pause in bottom*- 120
-Push press + jerk behind neck + jerk- 5 sets; 2 sec hold in split*- 160
-Jerk dip squat- 5 x 3*- 220
-Jump squat- 25% (of back squat) x 3 x 3- 72
+
-5 sets: Athlete has 1 min to complete 30 KB swing (2/1.5), with 1 min rest b/t sets. After the 1 min rest of the 5th set, complete 1 clapping push up for each KB swing not completed.- 30 each round, first 4 sets were UB, fifth set was 21/9, got last swing right at the 1 min mark
-100 V-ups for time- 4:34, ouch
-Mobility-done
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