Testing this week!

1. Snatch: 50% x 3, 60% x 2, 70% x 1, 80% x 1, 90% x 1, 95% x 1, 100% x 1, 100%+ x 1 x 2*
2. Snatch pulls: 110% x 2 x 4
3. Front squat: 50% x 5, 60% x 3, 70% x 2, 80% x 2, 80% x 2, 80% x 2, 80% x 2

*If you don't hit 100% today on snatch, no big deal, just take it up as heavy as you are able with GOOD TECHNIQUE! No jumping jacks or split snatches here! If you make the first lift at 100%, take it up for a PR attempt if you're feeling good. You get only 3 attempts at 100% and above. If you miss, you miss. I don't want like 5 missed lifts at a given weight, hoping to get lucky and make one. If it's not there today, it's not there.*

Snatching!

Finally, some heavy singles! I hope you guys are as excited as I am. I want to give you guys and gals a chance to hit some heavy singles this week, and maybe even make some new records to base our lifts off for the next cycle if you're feeling good and recovered enough. We will be hitting heavy singles in the snatch, clean and jerk, front squat, and back squat this week. Next week will be really light to get you all recovered for the meets. Again, the listed sets and percentages are to be followed as closely as possible, but use them as a maximum or "ceiling" rather than a rule. After hitting 100%, you get two attempts to go heavier. That's it. If you miss, you miss; no big deal. If you miss your last attempt, drop it down to around 80% for one more lift to end on a good one. Don't ever end on a missed lift!

With testing this week, I will suggest you keep the rest of your training somewhat lighter this week if you want to have a chance to make personal records. If you are doing CrossFit in addition to our weightlifting programming, maybe back off the weights and volume somewhat in your CrossFit workouts if you want to have a chance to hit PRs this week in your lifts. Keep in mind though that next week is meet prep, and if you are intending to compete in either the gym meet or the Washington Open, I will suggest you go VERY light on the intensity and volume next week so you are the freshest you've ever been to make big lifts next weekend! This may mean CrossFit only a couple times next week with really light weights and lower volume (or, even better, no CrossFit days for just next week if you can stand it) and focusing on our weightlifting sessions to get ready for the meet (which will be light sessions, tapering off for the meet). If you just can't stand to go light two weeks in a row with the CF, then make next week your light CF week, get after it this week, and just accept the likelihood that you won't be fresh and optimally recovered for making big lifts this week (and don't be frustrated if you don't make lifts you're capable of this week).