Below you will find a meet prep template that we use the week before a meet. If you are competing in a local meet and want to train through it, we advise using the template below. If this is a meet that you will be using to try to qualify for a national meet, we would recommend a longer taper finishing with the template below.

Outlaw Meet-week Prep Template

Monday
Snatch Opener x 5 attempts
Clean and Jerk Opener x 5 attempts
Front Squats – 5×3 @ 80% of 1rm

Tuesday
Snatch Max. No more than 3 misses.
Clean and Jerk Max. No more than 3 misses.
Front Squats – 5×3 @ 80% of 1rm

Wednesday
Snatch Opener x 3 attempts
Clean and Jerk Opener x 3 attempts
Front Squats – 5×3 @ 80% of 1rm

Thursday
Rest Day

Friday
Snatch – 5×1 @ 80% of opener
Clean and Jerk – 5×1 @ 80% of opener
Front Squat – 3×3 @ 80% of 1rm

Saturday
Meet Day

WL:

1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%

Accessories:

1) Jerk Balance: 3rm- 1×3@95%, 1×3@90%

WATCH THIS: Jerk Balance DEMO VIDEO

2) Behind-the-neck Push Press Clean Grip: 5×3@90% of Monday’s 3rm

Strength:

1) Back squat: 5×3@90% of Monday’s 3rm