Super

Compensation Prep Phase Week 4/4 Macro Week 4/12

NUMBER IN "()" is reps for % based work
Day 1

PRIMER PRESS IN SNATCH 5*5

Snatch + Low Hang Snatch (2 inch from floor) 80% (1+2) *2 80%+ (1+2) *1
Back Squat 80% (5)*2 80%/5+ Adjust TM if you get more than 8 reps
Low Hang Snatch pull (2 inch from floor) 85% (5)*2 85%+/5 Continuous
Barbell Back Extension Heaviest 4*10
Wieghted sit up Heaviest 4*10

Day 2
PRIMER Thoracic extension and flexion over a roller paired with strapped in strict press 3*10+10
Split Jerk 80% (3) *1 80%+/3
Push Press 80% (5)*2 80%/5+ Adjust TM if you get more than 8 reps
Strict Press 80% (5)*3 80%/5+ Adjust TM if you get more than 8 reps
DB Bench Heaviest 4*10
Inverted Body Row Heaviest 4*10

Day 3

Primer SOTTS PRESS 5*5

Clean+Low Hang Clean (2 inch from floor) 80% (1+2) *2 80%+ (1+2) *1
Front Squat (no pause) 80% (5)*2 80%/5+ Adjust TM if you get more than 8 reps
PULL UP (strict) Build to max weight 5 5 / 5
Handstand Hold 5 / Max

Day 4 RECOVERY
Primer Single Leg DB RDL Paired with Body weight lunges 3*10+10
Clean Grip Stiff Leg Dead Lift (low hang) 70% (5)*4 The set is done continuously
Box Jump (land with straight leg) Mimic hinge of pull 5 reps immediately after everyworking set
100 cals on bike or rower (easy pace)

Day 5

Primer NO FOOT NO HOOK SNATCH 5*3

Snatch Max no misses

Clean and Jerk Max no misses

Back Squat Max no misses