WEDNESDAY, OCTOBER 30TH, 2019

Hang Snatch (knee) – 70% x 3 x 2, 70% x 3, 70% x 3, 70% x 3

Power Clean + Power Jerk – 70% x 3+3 x 2, 70% x 3+3, 70% x 3+3, 70% x 3+3

Snatch Pull (3 sec pause 1″ off floor first rep) – 80% x 5, 85% x 4, 90% x 3 x 3

A1. Bent Row – 4 x 10-15
A2. Hanging Leg Raise – 4 x max

Dirty Dozen Weeks – Week 1 of 12

**IncreaseBOLDweights if you feel good.

This 12-week cycle peaks for competition or snatch and clean & jerk testing. The first 2 mesocycles use hang variations and complexes to improve technique, postural strength and explosiveness while building squat and pull strength. The final meso cycle is a competition prep phase preparing for max snatch and clean & jerk testing or competition.

Volume: Moderate
Intensity: Variable

Good For: Improved postural pulling strength for the snatch and clean, flexible intensity.