Aim of this cycle: Increasing speed and getting stronger.
Monday
Front Squat 3×4 @80% 2×3 @85%
Snatch Pull 4×4 @120%
Front Rack Split Jerk x1 up to @85%
Tuesday
Snatch Complex 3×1+1+1 @75% 2×1+1+1 @80%
Back Squat 2×4 @80% 3×3 @85%
Box Jumps
Wednesday
Full Snatch Box 2×3 @75% 3×2 @80%
Full Clean and Jerk Box 3×2+1 @ 80% 2×2+1 @85%
Friday
Back Squat 3s Pause 3×2 @75% 3×2 @80%
Clean Pull 3×3 @115% 2×3 @125%
Accessories Core+DB Strict Press 4×5
Saturday
Full Snatch 2×2 @75% 1×2 @80% 2×2 @85%
Full Clean and Jerk 2×2+1 @80% 3×2+1 @85%
Box Jumps
Week four on the “kangaroo cycle”, our body now is starting to get used to all the jumps and working from the boxes. This week will be our loading week, we will start to add some more kg on the bar than the last week and we will work a bit on pause squats and some complexes.
💙💚🤍