Week 3

We have been doing quite a bit of volume these last two weeks, and some of us are starting to feel the effects of that. This week is meant to be a bit of a de-load, so just work up to a single heavy-ish working set on each exercise and move on. The loads on the back squats on Day 1 should follow the 3 sets of 5 linear progression we've been following, and the loads on the back squats on Day 4 should follow the 1 set of 5 linear progression we've been following (i.e., Day 4 should be heavier than Day 3). If you are feeling extra beat up, drop the loads back 10-15% from what you did last week, otherwise just continue the progression. We will pick right back up with the volume next week, so take this opportunity to get yourself recovered and get ready for more fun next week! Those competing this weekend will have a little bit of a different template to follow. See below.

Day 1
Hang snatch (knee): 1 set of 3 reps
Hang clean (knee) + jerk: 1 set of 3+3 reps
Back squat: 1 set of 5 reps
Halting clean deadlift: 1 set of 3 reps

Day 2
Halting snatch (knee): 1 set of 3 reps
Halting clean (knee) + power jerk: 1 set of 3+3 reps
Front squat: 1 set of 3 reps
Press (behind): 1 set of 5 reps

Day 3 (optional)
Power snatch: 1 set of 3 reps
Power clean: 1 set of 3 reps
Rack jerk: 1 set of 3 reps

Day 4
Snatch: heavy single
Clean and jerk: heavy single
Back squat: 1 set of 5 reps

For those competing this weekend...

Day 1
Snatch: 1-3 singles @ opener
Clean and jerk: 1 single @ opener
Back squat: 1 set of 5 reps

Day 2
Snatch: 1-3 singles @ 90% of opener
Clean and jerk: 1 single @ 90% of opener
Front squat: 1 set of 3 reps

Day 3 (competition)
Snatch: 1RM
Clean and jerk: 1RM