Training, Week Of 4/1/2013

4/1/2013

Paused Snatch 1RM, then 90%x2x2

Paused Clean & Jerk 1RM, then 90%x2x2

*2 second pause just below knees

Back Squat 75%x5x3 for guys, 75%x5x5 for girls*

*Percentage based on 5 rep max

Lifters choice of ab and low back work – do not neglect this!

4/2/2013

No Hands/No Feet Snatch 1RM, then 90%x2x2

Power Snatch + high hang snatch + snatch balance + overhead squat, build to max

Power Clean + 1 1/4 front squat (2 reps) + power jerk,  build to max

Bodybuilding OR Conditioning

Bodybuilding: Press, Pendlay Row (3×5 for guys, 5×5 for girls), dumbbell pullovers (3×10)

Conditioning: Every minute on the minute for 10 minutes, 10 Russian kettlebell swings/5 burpees

4/3/2013

Snatch from deficit 1RM, then 90%x2x2

Clean from deficit 1RM, then 90%x2x2

*2-3″ deficit

Front Squat 75%x3x3 for guys, 75%x3x5 for girls*

*Percentage based on 3 rep max

Abs/low back

4/5/2013

Power Snatch to max

Power Clean & Jerk to max

*If you want to keep pushing for maxes on the full lifts, that’s fine, but hit power maxes first!

Abs/low back

4/6/2013

Back Squat 85%x5x2 for guys, 85%x5x3 for girls

*Percentage based on 5 rep max

Push Press 5-5-5-5-5

*Building to a heavy but not maximal set of 5. There should not be any missed reps.

Romanian Deadlift 5-5-5

*Building to a heavy but not maximal set of 5. Perfect form.

Bodybuilding OR Conditioning

Bodybuilding: Dumbbell Press (3×10,) Weighted Pullups (3×5 for guys, 5×5 for girls,) Barbell Curls (3×10

Conditioning: 8x100m row, rest :30 between efforts

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