Day 4 Cycle #6

Halt Snatch & Power Snatch Cycling
*Click to see a Halt Snatch and Power Snatch Cycling
*ME = Max Effort Reps in one set (constrained by time)
A) Work to 85% for 1 Set of 1 Rep (1×1) in Halt Snatch
*Pause for a 3 second Isometric at the knee. Then decrease the weight for Power Snatch Cycling
B) 1st Drop Set (Power Snatch Cycling) x 5 reps: Decrease the weight to 60% of your Halt Snatch single
C) 2nd Drop Set (Power Snatch Cycling) x Max Effort Reps, decrease weight by 10lbs for Max Effort Set in 30 seconds.
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Front Squat + Thruster
Work at 60% of your 1RM Front Squat for 4 Sets of 2 Front Squats and 1 Thruster (4×2+1)
Target 20lbs increase / week if work sets are above 285lbs 
Target 10lbs increase / week if work sets are below 285lbs

Overhead Walking Lunge
Work at 50% of your 1RM Clean & Jerk for 4 Sets of 8 Steps (4×8)
Target 10lbs increase / week if work sets are above 220lbs 
Target 5lbs increase / week if work sets are below 220lbs

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