Week 1 of 8 - New Cycle for 2021

Day 1

Skill
Snatch
3@70%
5x3@75%

Snatch Power Jerk from behind the neck on the rack
3@70%
5x3@75%

SN Pull Deficit
4x5@90%

SN RDL
3x5

Strength
7/13 Squat cycle - wk 1 day 1
4x7/13@58.5%

Accessory
Weighted Pullups
4x8

GHD Situps - weighted 
4x10

Day 2

Skill
Clean& Jerk
3(2+2)@70%
5x3(2+1)@75%

Push Press
5x5@70%

CL Pull Deficit
4x5@90%

Strength
Banded CL Deadlift
4x4@70%
2x2@80%
1x8+@70%

Accessory
Tall Box Jumps
4x8

DB Row
4x10

Homework 1

Skill
Power Snatch
3x70%
5x3@75%

OHS
5x3@70%

Snatch Push Press from the rack
5x5@70%

Strength
SN High Block Pull *below the knee*
2x4@85%

Banded SN Deadlift
3x8@75%

Accessory
Weighted Dips
4x8

Weighted Back Extensions
4x8

Homework 2

Skill
​SN + OHS
Build up to a 1+1RM

Clean & Jerk
Build up to a 1+2 or 2+1RM

Floating Snatch Pull
**deadlift to below knee, pause, then pull from that position**
4x5@80%

Strength
7/13 Squat cycle - wk 1 day 2
4x7/13@55%

Accessory
Weighted Good Morning
3x5

DB Lateral Row
4x8