Training, Week Of 6/17/2013

6/17/2013

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

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

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

*Add load from 6/17/2013

10 minutes of Turkish Get-Up, 24kg/16kg

*The goal here is 10 minutes of smooth, consistent work with perfect form

6/18/2013

Strength Group:

Power Snatch 90%x2x5

*Percentage based on 2RM established 6/11/2013

Technique Group:

No Hands/No Feet Snatch, build to max

All:

Jerk from blocks

80%x2x8

*Rest sixty seconds between sets. Percentage based on best C&J.

Pendlay Row 3-3-3-3-3

*Build to top set with strict form

4×15 back extensions, add load if desired

6/19/2013

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

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

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

*Add load from 6/12/2013

Accumulate 2:00 in L-Sit

6/21/2013

Snatch to max

Clean & Jerk to max

Practice skin-the-cats and back levers

6/22/2013

Back Squat 5RM

Strength Group:

Power Clean + Power Jerk 90%x2x5

*Percentage based on 2RM established 6/15/2013

Technique Group:

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

All:

Paused Clean Deadlift 115%x3x5

*Percentage of best C&J

Abs/low back of lifters choice

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