Week 5

Day 1
Clean and jerk: 3 sets of 2 reps @ 75-85%; 1 single @ 85-95%
Clean pull: 3 sets of 3 reps
Back squat: 3 sets of 5 reps

Day 2
Snatch: 3 sets of 2 reps @ 75-85%; 1 single @ 85-95%
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

We start a new 4-week block in our 12-week cycle this week. We are still generally in our preparation/volume phase, but we are reducing the volume a little by dropping to doubles in the snatch and clean and jerk and triples in the pulls. I want to emphasize that the main point of the doubles in the snatch and clean and jerk is to drill technique at sub-maximal weights before working up to the heavy-ish single. As such, these reps should be done no heavier than can be done with proficiency! Let's get any little technique weaknesses and inconsistencies ironed out now so we can work heavier in the weeks and months to come. The 85-95% singles should also be done no heavier than can be done with as good of technique as you are capable of. Good, quality reps are more important than heavy reps here.

Pulls should be done as heavy as can be done with perfection. The point of these is to overload the pulling phase of the lift, but more importantly to drill correct pulling technique without having to worry about pulling under and receiving the bar. I've found these to be one of the most effective ways to correct pulling technique flaws if done properly, so take them seriously and focus on perfect technique and the rewards will be more consistent and heavier snatches and clean and jerks.

Squats will continue to follow the linear progression with sets of 5 on the back squat and sets of 3 on the front squat for the next four weeks, after which we will drop to sets of 3 on the back squat and sets of 2 on the front squat for the last four weeks leading into the next big meet.

I'm looking forward to seeing the intensities go up as we take some of the reps away. This should be a fun four weeks!