Alright athletes Week 1 set the foundations for the next few weeks in this cycle. Week 2 kicks off a repeated progression of last weeks work with a few tweaks. Overhead lockout positioning and balance in the receiving position seem to be common roadblocks. So today we will emphasis the pauses in different sections from last week to force you the athlete to be tighter and more set. If you felt good with last weeks numbers them use them during the warm up process. Attack those percentages with the intent of being able to hold you foot positions without losing balance.
90 sec of Jump rope
X30 BW Squats
90 Sec of Jump rope
X20 BW Squats
Bar Primer Warm UP
*Take a look at the movements today and make sure you are warming up for each. Include front and overhead squats in your warm up to make sure your ready for full depth in your lifting.
Power Clean + Hang Power Clean + Front Squat 1+1+3×3 sets @72% of Clean 1+2+3×2 sets @75%
*pause at the receiving front rack position for 2 seconds on the Power Clean only
Power Snatch + Snatch Deadlift + Hang Power Snatch 2+1+1×3 sets @65% of Snatch
*pause for 2 seconds on the Power Snatch in the Overhead Lock out position with bent knees
Hang Snatch 3×3 @70% of 1RM Snatch. *Low hang below the knees.
A1: Front Rack Reverse lunges
3×6 ea @40% of Front Squat
A2: Reverse Grip Barbell
3×5 moderate weight (try to add 5lbs more than what you finished last week).