Training, Week of 1/28/2013

1/28/2013

Hang Snatch max double, then snatch heavy single (90%+)

Hang Clean max double, then clean heavy single (90%+)

*Dropping the bar between reps on the hang doubles is fine, but don’t hang about.  Pick it up quick and go again.

Back Squat 4×4, add load from 1/21/2013

1/29/2013

Rack Jerk max single, then 80-85%x2x2

Pendlay Row 5×3, add load from 1/22/2013

8x50m sprint, walk back for recovery

3×1:00 loaded front plank, 1×2:00 each side plank

1/30/2013

Snatch High Pull + Low Hang Snatch to max, then snatch heavy double

Clean High Pull + Low Hang Clean + Jerk to max, then clean & jerk heavy double

*Doubles should be heavy but not maximal

Front Squat 3×3

*use top set of 3 from 1/23/2013

2/1/2013

Snatch to max

C&J to max

*MBBC Saturday morning crew, we will still be holding the scheduled competition.  I will announce the parameters later this week, possibly not until practice on Saturday.  If  you are not participating in this, simply max your lifts as normal.

2/2/2013

Back Squat 5RM

Snatch Balance max single, then 80-85%x2x2

2 stop clean pull from deficit, 110%x3x5

*110% of max C&J

Xiaojuns 3×14, same load as 1/26/2013

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