Training, Week Of 5/27/2013

5/27/2013

Snatch from blocks above knee, 1RM

Clean from blocks above knee, 1RM

Back Squat 5RMx5x3 for guys, 5RMx5x5 for girls

*Use 5RM from before 5/18/2013

3×15 hanging straight leg raise

5/28/2013

Strength Group:

Touch-And-Go Power Snatch 95%x2x5

*Percentage of last week’s top set

Push Press 97.5%x5x5

*Percentage of top set from 5/7/2013

Technique Group:

3 Position Snatch, build to top set with perfect form

Jerk 90%x2x5

*Percentage based on last week’s top set

All:

RDL + Pendlay Row 5×5, use same weight as last week

4×15 back extensions, add load if desired

5/29/2013

Snatch from mini blocks, 1RM

Clean & Jerk from mini blocks, 1RM

Front Squat 3RM

*This is the priority today. If you want to front squat before your snatch and C&J, that is acceptable. Regardless of which order you do it in, I recommend taking a 20-30 minute rest between lifts and squats.

Accumulate 10-20 wall walks, dependent on proficiency

5/31/2013

Snatch to max

Clean & Jerk to max

Ab and low back work, lifters choice

6/1/2013

Back Squat 5RM

Strength Group:

2 Touch-And-Go Power Cleans + 2 Power Jerks, 95% for 5 sets

*Percentage of last week’s top set

Technique Group:

3 Position Clean & Jerk, build to top set with perfect form

All:

Snatch Deadlift 1RM

10 minutes handstand practice

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