Training, Week Of 6/3/2013

6/3/2013

Halting Snatch Deadlift + Touch-And-Go snatch: Build to max, then drop 5-10kg for 2-4 sets

Halting Clean Deadlift + Touch-And-Go clean + Jerk: Build to max, then drop 5-10kg for 2-4 sets

*Halt at the top BEFORE transitioning into the first position. Weight should be in heels, shoulders in front of bar. Then lower bar to floor, touch-and-go.

Back Squat 5×3 for guys, 8×3 for girls

*Add load from 5/27/2013

3×15 hanging leg raise

6/4/2013

Strength Group:

Power Snatch to max

Push Press 5×5

*Use top set from 5/7/2013

Technique Group:

No Hands/No Feet snatch, build to max

Jerk from blocks 95%x2x5

*Use 95% of top set from 5/21/2013

All:

Pendlay Row 5-5-5-5-5

*All sets heavy but strict

4×15 back extensions, add load if desired

6/5/2013

Snatch + Low hang snatch + High hang snatch, build to max

Clean + Low hang clean + High hang clean, build to max

*I prefer you not drop the bar between reps, but if holding on becomes the limiting factor, you may do so.

Front Squat 6×2 for guys, 10×2 for girls

*Add load from 5/29/2013

Accumulate 10-20 wall walks, depending on proficiency

6/7/2013

Snatch to max

Clean & Jerk to max

Practice skin-the-cats, back levers

6/8/2013

Back Squat 5RM

Strength Group:

Power Clean + Power Jerk to max

Technique Group:

No Hands/No Feet Clean + 2 jerks, build to max

Paused Clean Deadlift 110%x3x5

*2 second pause just below knees

Abs/low back, lifters choice

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