Week 4 of 5 Technique Cycle

Monday

Skill
Technique Primer: Muscle Snatch + Tall Snatch:
3x3+3

Snatch Pull + Snatch on riser(Hip):
4x(2+1)@70%
2x(1+1)@75%
3x(1+1)@78-80%

Snatch Pull:
3x3@115%
2x3@120%
3x2@125%

Snatch Balance w/Dip:
3x4@80%
2x3@85%
2x2@90%

Strength
Smolov JR wk 2 day 1
6x6@70% +5-10lbs

Accessory
Weighted Pullups
4x5

Weighted GHD Situps
4x15

Wednesday

Skill
Technique Primer: Muscle Clean + Tall Clean
3x3+3

Clean Pull + Clean & Jerk on riser(Hip):
3x(2+1+1)@70%
3x(2+1+1)@75%
3x(1+1+1)@78-80%

Clean Pull:
4x4@125%

Puase Jerk + Jerk:
4x(1+1)@85-90%

Strength
Smolov JR wk 2 day 2
7x5@75% +5-10lbs

Accessory
1 Arm Lateral Raise w/DB
4x8 per side

Weighted + Banded Deadbug
4x8 per leg

Friday

Skill
Technique Primer: Muscle Snatch + Push Jerk in Snatch
3x3+3

Snatch + OHS:
Find a 1+1RM
1+1@95% of new 1RM
1+1@90%

Clean + Front Squat + JerK:
Find a 1+1+1RM
1+1+1@95% of new 1RM
1+1+1@90%

Strength
Smolov JR wk 2 day 3
8x4@80% +5-10lbs

Accessory
Weighted Good Morning
4x6

SB Bear Hug Carry 
4x100m

Homework 1

Skill
Technique Primer: Muscle Snatch + Tall Snatch
3x3+3

Power Snatch:
4x2@70%

Power Jerk:
4x2@70%

Snatch Push Press + OHS:
4x(3+1)70%

Strength
Smolov JR wk 2 day 4
10x3@85% +5-10lbs

Accessory
Banded Tricep pull downs
4x8

Weighted Back Extensions
4x6

Homework 2

Skill
Bench Press
4@ 82.5% of 1RM
4x5@82.5%

Bent over reverse Fly
4x10

Front Raise w/plate
4x8-12

Skullcrushers
4x8

WOD
WOD:(12 minute cap)
3Rounds for Time:
10 Power Cleans (body weight)
12 Ring Dips