Training, Week Of 5/20/2013

5/20/2013

Snatch from blocks above knee: 1RM, then 90%x2x2

Clean from blocks above knee: 1RM, then 90%x2x2

Back Squat 97.5%x5x3 for guys, 97.5%x5x5 for girls

*Percentage of 5RM prior to 5/18, i.e. stick with the number you have been basing off of

Accumulate 200′ of plank walk

 

5/21/2013

Strength Group:

Touch-And-Go Power Snatch 2-2-2-2-2, building to top set

Push Press 95%x5x5

*Percentage of top set of 5 from 5/7/2013

Technique Group:

3 position snatch 10×1 on :60

*add weight from last week or not – perfect mechanics take precedence.

Jerk from blocks 2-2-2-2-2, no misses, heavy but perfect

All:

RDL + Pendlay Row 3×5, add 5-10lbs from last week

Weighted Situps 4×12

5/22/2013

Snatch from mini-block: 1RM, then 90%x2x2

Clean & Jerk from mini-block: 1RM, then 90%x2x2

Front Squat 3RMx3x3 for guys, 3RMx3x5 for girls

10 minutes of handstand practice

5/24/2013

Snatch to max

Clean & Jerk to max

Ab and low back work, lifters choice

5/25/2013

Back Squat 5RM

Strength Group:

2 Touch-And-Go Power Clean + 2 Power Jerk, build to max

Technique Group:

3 position clean & jerk 10×1 on :60

*add weight from last week or not – perfect mechanics take precedence.

All:

Snatch Deadlift 3RM

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