Day 4 Cycle #8

Plyometric Snatch
Work at 60% of your 1RM Snatch for 5 Sets of 2 Reps (5×2)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs
*For an example of a Plyometric Snatch, please view this video.

Front Squat + Jerk
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 1 Front Squat and 2 Jerks (4×1+2)
Target 10lbs increase / week if work sets are above 240lbs 
Target 5lbs  increase / week if work sets are below 240lbs
*Front Squat + Jerk: Is supposed to be whatever Jerk you typically do, if you do a Split Jerk normally then perform a split otherwise a power or squat jerk works as well.

Pause Back Squat
Work at 55% of your 1RM Back Squat for 5 Sets of 2 Reps (5×2)
Target 20lbs increase / week if work sets are above 330lbs
Target 10lbs increase / week if work sets are below 330lbs
*Hold at the bottom of the squat for a 1 second pause 
*Be as explosive as possible out of the bottom position

Speak Your Mind

*