Training, Week Of 10/28/2013

Important Note: We are now 6 training weeks + 1 taper week out from the Midtown Classic. As such, the programming will now move toward the specific, with a lot of volume on the classic lifts and the goal being as much work as reasonably possible at 90%+. This is hard. Be sure that you’re on point with your recovery practices, and also generally not an idiot. You don’t have to hit the numbers every session. And of course, if you’re having a particularly good day, you can go for a new PR. Just don’t try it 10 times.

Additonally, be sure to keep up with ab/low back work and LIGHT bodybuilding (for joint health.)

10/28/2013

Snatch
80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Clean & Jerk

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Notes: If you make all your lifts before the doubles, you may attempt a max.

Back Squat
90%x5x3 for males, 90%x5x5 for females

Notes: Percentage based off of 5RM.

10/29/2013

Tall Snatch 90%x3x5

Notes: Percentage based on best triple from 10/22/2013

Hang Power Snatch heavy double, then 85-90%x2x3

Hang Power Clean + Power Jerk, build to heavy 2+2, then 85-90%x(2+2)x3

Push Press 95%x1-2×5

10/30/2013

Snatch
80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Clean & Jerk

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Notes: If you make all your lifts before the doubles, you may attempt a max.

Front Squat 90%x3x5

Notes: Percentage based on heavy triple from 10/9/2013.

11/1/2013

Snatch to max, competition style

Rest 15-30 minutes

Clean & Jerk to max, competition style

Rest 30+ minutes

Snatch to max, competition style

Rest 15-30 minutes

Clean & Jerk to max, competition style

Notes: If your schedule allows for it, break this up into a morning session and an afternoon session.

11/2/2013

Back Squat 95%x5x2 for males, 95%x5x3 for females

Notes: Percentage based on 5RM

Power Snatch
80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Power Clean & Jerk

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Notes: If you make all your lifts before the doubles, you may attempt a max.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: