Week #4 of "Grunt Work".
After our first three weeks of ascending back squat percentages, we are taking a brief recovery from the heavier weights. Not a full deload week (3 weeks out there), but a chance to recover for the next push ahead.
Pausing back squats, coupled with the jump rope to start our day and add a light breathing component to the repetitions. Although reduced percentages, this will still prove to be a good challenge for us.
Repeating our snatch primers from last week, with the intentions on building in loads, followed by a squat snatch complex.
On the 1:30 x 6 Sets:
30 Double Unders (60 singles)
2 Pausing Back Squats (3 sec pause in bottom)
*Sets 1-2 - 65%
*Sets 3-4 - 70%
*Sets 5-6 - 75%
Every three weeks of ascending percentage squatting, we will be taking a reduced intensity week on this movement. This is not a full de-load week yet. Just a holding pattern on our back squats to allow our next push in the coming weeks. Repetitions come from the rack, and let's ensure that we are finishing each set by the 1:00 mark of the interval. If we do not believe we will be, let's reduce the DU to 25 or 20 reps.
5 Minute EMOM:
3 Sotts Presses - *video below
3 Overhead Squats
*20-35% 1RM Snatch
This is week 2 of 2 on this specific Snatch primer. Aim is to increase our loads from last week.
Loads are in the very light range - 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.
On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
*60%, 65%, 70%, 75%
*Sets 5-7 Build to a heavy complex for the day.
After two weeks of training the low hang in our primer, we are aiming to climb to a heavy for the day in this complex.
Hang Squat Snatch
Take this first repetition from knee-level. Here, we are looking to find the vertical shin position by driving our hips back.
Low Hang Squat Snatch
This second repetition in the complex starts with us lowering the bar to below the knee. Although coming close to the ground, we are not looking to make contact here. What this allows us to do is to train our mechanics in the lift, dialing in our positions as we fight to control the load. As we near the lower part of this setup position, let's keep that midline on and strong. Spread our chest out and squeeze our lats in close.
We are looking to hold onto the barbell for the two-rep complex, but if we must drop from overhead with safety in mind, by all means. Let's just get right back on it after.