Training, Week Of 7/15/2013

7/15/2013

Snatch 20×1 on :60

Clean & jerk 20×1 on :90

Notes: Start at 80%. Make no fewer than 2 reps, and no more than 4, at a given weight before moving up. Don’t be afraid to go big – I’ve had numerous lifters make PRs doing workouts like this.

Front Squat 5×3

Notes: Use top set from 7/1/2013

7/16/2013

Power Snatch to max, then 95%x1x4

Power Clean & Jerk to max, then 95%x1x4

Abs/Low Back/Bodybuilding, lifters choice

7/17/2013

Snatch 80%x2, 85%x1, 90%x1, 80%x2, 85%x1, 90%x1, 95%x1

Clean & Jerk  80%x2, 85%x1, 90%x1, 80%x2, 85%x1, 90%x1, 95%x1

Notes: Try to finish your snatches (beginning with the first set at 80%) in 10-12 minutes. Try to finish clean & jerks (again beginning with the first set at 80%) in 12-15 minutes.

Back Squat 5×3

Notes: Use top set from 7/3/2013

Abs/Low Back/Bodybuilding, lifters choice

7/19/2013

Snatch to max

Clean & Jerk to max

7/20/2013

Front Squat 1RM

Hang Power Snatch to max, then 95%x1x4

Hang Power Clean & Jerk to max, then 95%x1x4

Abs/low back

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