Tech. Cap II
Base week
Meso 1/4
Technique and Capacity II
Keep track of load used
Day 1
Three Pos. High Pull + Three Pos. Snatch (Floor, Below knee, above knee)
start at 50% go up 5% per set until 70% 5 sets total
Super Pull (Sn Weight)
Snatch Pull To Knees x 5 + Knee to hip x 5 + Snatch Pull x 5
Tempo OH Squat (Sn Weight)
10 Seconds Standing + 10 seconds descent + 10 Seconds Pause then stand
Barbell OH Press
3 sets of 10
DB Rdl + Shrug
3 sets of 10
start at 50% go up 5% per set until 70% 5 sets total
start at 50% go up 5% per set until 70% 5 sets total
Day 2
Power Clean + Split Jerk
Starting at 70% of CJ (1+3)*4
Back Squat (hips must go visibly below knees)
75% (5)*4
Narrow stance squats (belt squats, hack squats)
3 sets of 10 control eccentric
Hamstring curl
3 sets of 10
Day 3
Power Snatch From Knee Blocks
Starting at 70% of Sn. (3)*4
Power Clean From Knee Blocks
Starting at 70% of CJ (3)*4
Deficit Clean Pull
Emom 10 --- 90% of CJ for 3 reps as fast as possible
Box Squat (max effort concentric)
70% (3)*10 --- 90 Seconds rest
Day 4
Snatch to plates
Start at 50% of Sn. (3)*5
Deficit Clean
Start at 50% of Clean (3)*5
Weighted Sit Up
3*10
Banded TKE
3*20 each
Day 5
Banded Glute Walk or X band Walk
2*20 each
BB OH SQUAT
2*10
Snatch High Pull + Pwr. Snatch + Snatch
Build to max complex
Clean + FS + Jerk
Build to max (1+1+3)
Front Squat
75% (5)*4
This is intentionally a light day ---Perfect technique