Training, Week Of 4/22/2013


Paused Snatch 1RM

Paused Clean & Jerk 1RM

Back Squat 90%x5x3 for guys, 90%x5x5 for girls

*Percentage based off 5RM

Abs/low back work


No Hands/No Feet Snatch, heavy single

Power Snatch + High Hang Snatch + Snatch Balance + Overhead Squat, 3 sets with 95%

Power Clean + 1 1/4 front squat ( 2 reps) + Power Jerk, 3 sets with 95%

Bodybuilding OR Conditioning

Bodybuilding: Press, Pendlay Row (3×3 for guys, 5×3 for girls,) Dumbbell Pullover 3×8

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


Snatch from deficit, 1RM

Clean from deficit, 1RM

Front Squat 90%x3x3 for guys, 90%x3x5 for girls

*Percentage is based off of 3RM

Abs/low back


Power Snatch to max

Power Clean & Jerk to max

*After hitting your power maxes you can take the full lifts up

Abs/low back


Back Squat 97.5%x5x2 for guys, 97.5%x5x3 for girls

Percentage is based off of 5RM

Push Press 3×5, add load from 4/20/2013

RDL 3×5, add load from 4/20/2013

Bodybuilding OR Conditioning

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

Conditioning: 6×100′ Prowler push, alternate handles at 50′. Moderate weight. Rest :60 between efforts


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