Note 1: You will notice that on Tuesdays and Saturdays there are now two groups – strength and technique. If you are not absolutely certain of which group you should be in, talk to me!
Note 2: The next meet I am planning for is the Tommy Kono, on August 17 in Sacramento. I would like as many of you to lift there as possible. Please let me know sooner rather than later if you can make it or not.
Snatch from blocks above knee: 1RM, then 90%x2x2
Clean from blocks above knee: 1RM, then 90%x2x2
*Try to use a height different from the last time we used the blocks! Higher or lower doesn’t matter, just different.
Back Squat 92.5%x5x3 for guys, 92.5%x5x5 for girls
*Percentage based off of 5RM
3×12 weighted situps
Touch-And-Go Power Snatch 3-3-3-3-3, all sets heavy
Push Press 5-5-5-5-5, all sets heavy
*Start with ascending sets but drop weight if you need to in order to make all your reps
3 position snatch, pauses at 3rd, 2nd, and 1st position: 70%x1x10 on :60
*Use a board to create a false floor for 3rd position
Jerk from blocks 3-3-3-3-3, no misses, heavy but perfect
3 sets: 5 RDL + 5 Pendlay Row
*5 Romanian deadlifts followed immediately by 5 Pendlay rows. Use a weight that allows you to maintain good form on both movements. Focus on keeping the hamstrings, glutes, and upper back through the full range of the RDL, and be fast and aggressive (but strict) with Pendlay rows.
Accumulate 10-20 Wall Walks, dependent on proficiency
Snatch from mini-block: 1RM then 90%x2x2
Clean & Jerk from mini-block: 1RM then 90%x2x2
*The mini-block is using just the top piece of the jerk/pulling blocks.
Front Squat 95%x3x3 for guys, 95%x3x5 for girls
*Percentage is based off of 3RM
Accumulate 200′ of plank walk
Snatch to max
Clean & Jerk to max
10 minutes of freestanding handstand practice
Back Squat 5RMx5x2 for guys, 5RMx5x3 for girls
3 touch-and-go power cleans + 3 power jerks, build to max
*All three cleans THEN all three jerks
3 position clean & jerk 70%x1x10 on :90
Snatch Deadlift 5RM
3×15 back extensions, add load if desired/necessary