Loading/volume week!

3-position clean: 75% x 3 x 4
Rack jerk: 75% x 3 x 4
Back squat: 75% x 5 x 4
Snatch pull: 90% x 5 x 4

John staying TIGHT in the bottom of a heavy clean.

Today begins the high volume week of this mesocycle (4-week block), and the highest volume week of the current macrocycle (12-week cycle). This week is designed to be tough, and it will be. There will be lots of reps, the weights are heavier, and you'll probably be feeling pretty beat up by the end of the week. But, this is also probably one of the most important weeks of the cycle, and if you can tough it out and make it through the reps this week the rewards will be worth it! It's especially important to be diligent in your recovery/restoration this week: static stretching post-workout, self myofascial release (foam rolling/lacrosse ball), contrast showers, epsom salt baths, etc. These things will make a big difference and will help you make it through this week! Also, make sure you are feeding yourself MORE than adequately this week. Lots of work requires lots of fuel to see the biggest benefits and results from high-volume cycles like this. Still eat good clean food, but eat LOTS of it! Next week will be a lighter week in terms of both loading and volume to get a little recovery from this week and last week before we ramp it up again with some even heavier triples in the snatches and clean and jerks and sets of five in the squats, presses, and pulls.