Training, Week Of 5/13/2013

5/13/2013

Snatch from blocks above knee: doubles building to 2RM

Clean from blocks above knee: doubles building to 2RM

Back Squat 95%x5x3 for guys, 95%x5x5 for girls

*Percentage of 5RM

Accumulate 60 hollow rocks

5/14/2013

Strength Group:

Touch-And-Go Power Snatch 95%x3x5

*Percentage of last weeks best triple

Push Press 90%x5x5

Percentage of last weeks best set of 5

Technique Group:

3 position snatch 75%x1x10 on :60

Jerk from blocks 90%x3x5

*Percentage of last weeks best triple

All:

RDL + Pendlay Row 5×5, same weight as last weeks

Accumulate 10-20 wall walks, depending on proficiency

5/15/2013

Snatch from mini block: doubles building to 2RM

Clean & Jerk from mini block: doubles building to 2RM

Front Squat 97.5%x3x3 for guys, 97.5%x3x5 for girls

*Percentage of 3RM

Accumulate 3:00 in front plank, 2:00 each side plank. Add load if desired.

5/17/2013

Snatch to max

Clean & Jerk to max

10 minutes of freestanding handstand practice

5/18/2013

Back Squat 5RM

Strength Group:

3 Touch-And-Go Power Clean + 3 Power Jerk, 5 sets at 95% of last weeks best set

Technique Group:

3 position clean & Jerk 75%x1x10 on :60

All:

Snatch Deadlift 3RM

3×15 back extensions

 

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