Week 7

THE HEAVY SINGLE SQUATS ARE MEANT TO GET A HEAVY WEIGHT ON YOUR BODY. DO NOT GO UNTIL YOU FAIL - AVOID FAILS. IF YOU FEEL GOOD, THEN FIRE AWAY , BUT OTHERWISE THE PURPOSE HERE IS TO GET USED TO HEAVY SQUATS AND FATIGUE YOUR BODY BEFORE THE CLASSIC LIFTS. 

Day 1 

A. Back Squat - Heavy single  

B. Hang Snatch 3x2 @ - aim to add weight to last weeks triples

C. Snatch High Pull - 5x2@70%

D. Snatch Deadlift with pause @ mid-shin - hold for 2 seconds - 3x3@100% of snatch  

5 rounds - 10 DB Thrusters @35/20, 10 Burpees over DB


Day 2

A. Push Press - Heavy Single

B. Push Jerk - 3x2 @ aim to add weight to last weeks triples

C. Press- 3x10 @50-60% of 1RM

D. 5x60s weighted plank ; 60s rest

Day 3

A. Front Squat - Heavy single

B. Hang Clean - 3x2 @ aim to add weight to last weeks triples

C. Clean High Pull - 5x2@70%

D. Clean Deadlift with pause @ mid-shin - hold for 2 seconds - 3x3@100% of Clean

E. 2x2500m row - rest 3 minutes b/w sets

Day 4

A.Back Squat - Heavy single

B. Hang Power Snatch - 2RM

C. Hang Power Clean + Jerk - 1+1x2RM

D. For time: 50 heavy wallballs ; 40 sit-ups; 30 hand release push-ups ; 20 burpees

Day 5

A.Front Squat - Heavy single

B.Snatch - 1RM

C. Clean + Jerk - 1RM

D. Easy 20 minute cardio piece