Competition Prep 6 week cycle.

Reps for accessory movements per set are as follows. Unless otherwise written or specified. (Full complex counts as one rep)

Week 1=4

Week 2=2

Week 3=3

Week 4=2

Week 5=1

With the above rep scheme laid out you will be working up to AHAP (AS HEAVY AS PERFECT). That means perfect if there is an elbow bend that shouldn't be there, or a stumble, or an illegal press, or poor posture/positioning you will not go up in weight. If you do so help me you will literally vomit your soul out from copious burpees. Yes you will clean up your own soul vomit...

Monday

20 min 5x1 snatch (3rd attempt should be your opener for those going to University Nationals) 

10 min Muscle snatch

15 min Snatch deadlift+panda pull w/3 second pause at knee. 

15 min BTN snatch push press w/2 second hold at top

80 v-ups

Tuesday

20 min 5x1 clean and jerk (3rd attempt should be your opener for those going to University Nationals) 

15 min Clean pull from floor first 7.5 min control weight on the way down. Second 7.5 min weight may be dropped to the floor

15 min 3 Front squat+jerk

10 min split position squat

100 sit ups

Wednesday

15 min front squat 

15 min back squat

15 min jerk (since you will be gradually increasing weight start with push jerks then go to split when the weight necessitates.)

10min

A Pendlay row 

B Upright row

C 8 wide grip pull ups

10 min snatch @ 60% of max

If you are headed to nationals this day will be be slightly different. I will talk to you individually about what you'll be doing. 

Friday

15 min BTN push press

15 min 3 dips+Power jerk w/3 sec pause in dip

10 min 6's seated good morning

10 min Clean and jerk @ 60% of max

50 Stick sit-ups

Saturday

3x1 snatch up to max

3x1 clean and jerk up to max

3x3 3 sec pause front squat 

The week before U Nats' (week 6) will be a deload week. 

That will be posted the Saturday before the week starts.

Those of you going to State will have a few differences in what you are doing which I will go over with you.