Week 7

Day 1
Clean and jerk: 2+2RM; heavy single (no misses)
Clean pull: 3 sets of 3 reps
Back squat: 3 sets of 5 reps

Day 2
Snatch: 2RM; heavy single (no misses)
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 have a little different prescription this week. This will be the last week of doubles in the snatch and clean and jerk for a while, so we are just going to work up as heavy as we can doing doubles, then work quickly to a heavy single. To clarify, we want to hit as heavy of a double as possible with good technique. This should be HARD! The single should be as heavy as you can manage with good technique as well. I wrote "no misses" next to this to clarify that "heavy single" does not mean "as many misses as it takes to hit a PR". We want to get good, quality reps in to reinforce good technique and build confidence on these days!

Pulls and squats are the same as they have been. We will have two more weeks of pulls and squats in this format before changing the rep scheme a little in the squats to allow further increase in intensity, and to make sure we are in top shape for the next meet at the end of this cycle! Speaking of, you should set aside March 29th on your calendar for the next meet we will attend at South Sound Weightlifting in Olympia. You can find the entry blank here:

http://www.southsoundweightlifting.com/images/Spring_Open_registration.pdf

This meet coincides perfectly with the end of our current 12-week cycle. Should be a fun one!