Back squat: 5RM, -5% x 5, -10% x 5
Snatch segment deadlift: 3 x 5
The first thing you'll notice is the lack of prescribed percentages for the loading. Instead, we are going to feel the weights out each day. Today, we have hang snatches and back squats. On the hang snatch, the weight is to be taken up as heavy as *reasonable* for the day. This means as heavy as possible with great technique. Positioning and movement are the priorities here. If technique starts to break down, you've already found your heavy for the day, and it's time to move on! These are also full squat snatches! I don't care if you power snatch more than you full snatch (well, I do, but that's what squats are for)...meet the bar wherever it is, and ride it down to a full squat. We want to try to avoid misses here as much as possible. This is not "go as heavy as possible and take 10 attempts until you get it, then go heavier and take ten more attempts..." If you do a triple, and you just know there's no more left in the tank, and you couldn't possibly do one more kilo today, then that's your heavy triple. I will allow two misses before moving on, but that's it! Once you've found your heavy triple for the day, take 5% off (95% of that heavy triple), and do another triple. Then take 10% off (90% of the heavy triple) and do another triple. Then move on. These "back-off" sets should be BEAUTIFUL! Even more beautiful than the heavy triple. Whatever it is you're working on technique-wise at the moment, make sure you're fixing it on these sets.
Next up is back squats today, and we are working up to a heavy set of five today. This is not necessarily a five rep max (even though it may say "5RM"), this is just heavy for the day. I especially want to avoid missing on the squats. Take them up as heavy as you can, again with GREAT positioning and movement, but don't go to failure. If you miss, you miss, but we want to avoid it especially here. It should take a few warm-ups to get there...maybe 3-5 warm-up sets. Not 10-15 warm-up sets. That'd be ridiculous. Once you've found your heavy set of five for the day, take 5% off the bar (95% of the heavy set of five) and do another set of five, then another set of five at 90% of the heavy set. Again, these back-off sets should be BEAUTIFUL! Weight in the heels, "ass-to-grass", chest up, etc. No good mornings here! Which reminds me, these squats need to be BEAUTIFUL all the way through, even the heavy one. This is not "as heavy as possible, no matter the cost", knees coming in, back collapsing, hips rolling under, depth above parallel, etc. These are the cleanest squats your mobility will allow. Your warm-up sets and your heavy set and your back-off sets should look identical to your best air squat (other than a lot more bumpers on the bar, of course).
Snatch deadlifts should be done with a heavy weight for three sets of five reps. Not a five rep max here, just something heavy for three sets of five. Maybe something around your best snatch. Maybe heavier. It just depends. These should be performed with a pause above the knee both on the way up and on the way down.
With these more "subjective" loading guidelines, we will probably not have paper worksheets to fill out. Instead, I will be recording your top weights in my notebook each day. It is important that you get these to me each day so that I can track our progress effectively. It is also important that you start keeping a workout log of your own, if you haven't been doing so already! This will give you numbers to shoot for each week, and allow you to track your own progress as well, and help keep you motivated and focused on your goals!
There are some more changes coming, but we will discuss those next time!
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