Author: JP Bolwahnn

1. Snatch
   1. Heavy Single
2. Clean and Jerk
   1. Heavy Single
3. Front Squat
   1. Heavy Single
   2. 80% x 2 x 2

Lift like a champion today!

Rest Day

1. Muscle Snatch Above the Knee
   1. 4 x 3 (medium weight)
2. Hang Snatch (above the knee)
   1. 70% x 1rep x 8 sets
3. Power Clean + Push Jerk
   1. 70% x (1+1) x 8 sets
4. Clean Pull
   1. 85% x 2 x 3
5. Ring Rows with feet on box
   1. 3 x 10reps
6. Evil Wheel
   1. 3 x 15reps

1. Snatch
   1. 80% x 1 x 5
2. Clean and Jerk
   1. Heavy Single
   2. 70%(HS) x (2+1) x 3
3. Pause Back Squat (2-3second count)
   1. 70% x 3 x 3
4. Jump Squats
   1. 4 x 5 reps

1. Hang Snatch (above the knee)
   1. 70% x 1rep x 10sets
2. Power Clean + Power Jerk
   1. 70% x (1+1) x 10 sets
3. Snatch High Pull
   1. 85% x 2 x 3

The first 3 weeks of this competition prep cycle is from a Catalyst Athletics training program.  The final week is how we taper for a meet at Coach B’s.  When I competed using this I felt strong and fresh to compete.

1.  Snatch
   1. Heavy Single
   2. 70%(HS) x 2reps x 3sets
2. Clean and Jerk
   1. Heavy Single
   2. 70%(HS) x (2+1) x 3
3. Front Squat
   1. Heavy Single
   2. 75%(HS) x 3reps x 2sets