Training, Week Of 4/15/2013


Paused Snatch 1RM, then 90%x2x2

Paused Clean & Jerk 1RM, then 90%x2x2

Back Squat 85%x5x3 for guys, 85%x5x5 for girls

*Percentaged based on 5RM

Abs/low back


No Hands/No Feet Snatch, 95%x1x4

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 (3×3 for guys, 5×3 for girls,) Pendlay Row (same as press,) Dumbbell Pullover 3×8

Conditioning: 4 rounds for time: 7 kettlebell snatch per side, row 100m


Snatch from deficit 1RM, then 90%x2x2

Clean from deficit 1RM, then 90%x2x2

Front Squat 85%x3x3 for guys, 85%x3x5 for girls

*Percentage of 3RM

Abs/low back


Power Snatch to max

Power Clean & Jerk to max

*If you want to push up to maxes on the full lifts, that’s fine. Hit the power variations first.

Low back/abs


Back Squat 95%x5x2 for guys, 95%x5x3 for girls

*Percentage based of 5RM

Push Press 3×5 for guys, 5×5 for girls

*Add load from 4/13/2013

Romanian Deadlift 3×5

*Add load from 4/13/2013

Bodybuilding OR Conditioning

Bodybuilding: Dumbbell Press (3×8,) Weighted Pullups (3×3 for guys, 5×3 for girls,) Barbell Curls (3×8)

Conditioning: AMRAP 6 minutes: 10 Russian kettlebell swings, 10 walking lunges


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