Week 4

Day 1
Clean and jerk: work up to a heavy single (aim for 90% or higher)
Clean pull: 3 sets of 5 reps
Back squat: 3 sets of 5 reps

Day 2
Snatch: work up to a heavy single (aim for 90% or higher)
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps

Day 3 (in-house meet)
Snatch: 1RM
Clean and jerk: 1RM

Remember, we have our Industrious in-house meet this Saturday at 10:00 AM (please sign up ahead of time in Mindbody so we know how many to expect)! We are dropping the snatch and clean and jerk triples for this week to decrease the volume a little, both to allow for a little more recovery for the meet and to provide a little bit of a "mini de-load" after three hard weeks of pushing the volume. This is a de-load in terms of volume, but not necessarily in terms of intensity. You should aim for at least 90% of your best snatch and clean and jerk on days 1 and 2, and if it feels good then feel free to push it a little bit! This should be a fun week!