Jon See – hits 401# for lifetime PR!
Transition week (s)
Competition :
am:
A. after general dynamic warmup
500m Row x 4-5; rest 2:45; aerobic efforts 85% ish; sustainable. Note splits for upcoming weeks
B1. 20 alt single leg weighted (light) step ups (10 each leg) x 4 sets – slow controlled eccentric with explosive “up”
B2. triple fwd bounding x 2x through. So 6 jump through, 3 forward, turn around, 3 back. x 4 and increasing height
C. Power Snatch + Snatch Balance + ohs – @65% of your 1 rep snatch x 4-5 sets
PM:
A. Snatch to 1RM for the day. Not forcing anything
B. Clean Pull up to 3RM. heaviest you can while maintaining all positions of your clean
C. Split Jerk – up to 2RM for the day
D. Push Press – 2RM
Performance :
A. Snatch – 1RM
B. Clean Pull – 3RM
C. Push Press – 2RM
D. 500m Row Repeats