Training, Week of 12/31/2012

Note: Tuesday/Thursday/Saturday crew, you should switch the days so that you do M/W/F on T/Th/Sat, and T/Sat on M/W, except that you will front squat 5×3 on Thursday and back squat 5RM on Saturday.

12/31/2012

1) Snatch from deficit, 2 second pause at false floor: build to max, then 85-90%x2x2

2) Clean from deficit, 2 second pause at false floor: build to max, then 85-90%x2x2

3) Back Squat 3×5, add load from last workout

4) Accumulate 3:00 in front plank

1/1/2013

1) Push Press 3×5

2) Snatch RDL 3×5 (NOTE: start in first position.  Lower the bar to or slightly below second position, emphasizing knees back.  Ascend to first position, emphasizing staying over the bar and using the lats to keep it back.)

3) 3×5 Pendlay Row

4) AMRAP 6 minutes:

5 kettlebell snatch each side, 24kg/16kg

10 supine rows

1/2/2013

1) Snatch, 2 second pause in second position: build to max, then 85-90%x2x2

2) Clean & Jerk, 2 second pause in second position: build to max, then 85-90%x2x2

3) Front Squat 5×3, add load from last workout

4) 4×15 back extensions alternated with 4×12 Xiaojuns (NOTE: video here http://www.youtube.com/watch?v=4aJGUPDpMR0)

1/4/2012

1) Snatch to max

2) Clean & Jerk to max

1/5/2012

1) Back Squat 5RM

2) Close Grip Bench Press 3×5 (NOTE: hands should be directly over elbows, with the elbows tucked tight to the ribcage)

3) Romanian Deadlift 3×5

4) 4 x max strict pullups/chins, alternating grip each set

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