Plan A: ‘I feel good, let’s do it!’

Follow listed workout as stated.

Or:

(Note: this replaces the lift specific work only.  The upper body and auxiliary work should all be done)

A)     Clean Sotts (jerk grip) x321*3

B)      Snatch-Pick one based on needs (30 min):

a.       Consistency/Specific Conditioning: Sn x3,2,1 (all at 90% of Monday with NO misses)

b.      Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1

C)      C&J-Pick one based on needs (15-20 min):

a.       Speed/Consistency: Pw C&J 3&1, 2&1, 1&1

b.      Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more).

D) Rack Jerks (if didn’t do yesterday): Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest.  Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good).Then:  then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest.

E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday)

*Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg).

F) Push Press: 2s x3 (or x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (~10-15 min)

G) Optional: Snatch Grip BN Push Press: 2s x3 (or x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (~10-15 min)

F) Snatch grip upright row to toes (w/brief pause at top of pull and on toes): 4s+ for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover. (Strict: feet flat and NO hip involvement). (~5-10 min)

G) Clean grip upright row to toes (w/brief pause at top of pull and on toes):  4s+ for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps).  Focus on fast turnover/elbows high. (Strict: feet flat and NO hip involvement).  (~5-10 min)

H) Upper body & Core Auxiliary: (~60 min)

A1) DB Bench Press: 2s x3-5 work sets

A2) 1 Arm DB Rows:  2s x3-5 work sets (3 sec pause at chest/torso)(note: brace hand on rack and don’t let hips/back rotate)

B1) Standing DB Shoulder Press 2s x 3-5 sets

B2) Chin-ups: 2s x3-5 work sets (3 sec pause at chin)

C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 4s x3-5 (or ~8-10+ reps) work sets (3 sec lockout each rep)

C2) Cable Back Rows: 4s x3-5 work sets (w/3 sec lockout on each)

I)        Abs: (~5-10 min):

a.       Decline Situps: x10-15×2-3 sets

b.      DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets

c.       Chinese planks: x30-60s w/weighted optional (back and feet on plates or bench, extend hips/squeeze butt and hold static like plank)

*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).