Training, Week Of 12/16/2013

Great job to all of you who competed at the Midtown Classic!

Today marks the beginning of a new training cycle.  A few notes:

1) For the time being, we’ll be continuing our heavy single squatting followed by backoff sets. Unless otherwise noted, those backoff sets are based off of the single performed beforehand, not your PR!

2) In the same vein, remember that a heavy single is just that. You should very rarely, if ever, miss. But that doesn’t mean go easy. Hit the heaviest weight you’re confident in each day! Your goal is to be as consistently heavy as possible – if you miss attempts frequently, your backoff sets will end up being too light. Don’t be that guy.

3) Unless otherwise noted, percentages written all variations (including powers, pauses, complexes, etc) are based on the classical exercise with which they are associated.

The next major meet we’re planning for is the Hassle Free International Qualifier in March. I’ll be taking those of you who wish to do a meet in the middle to one of the Hassle Free Meets in either January or February, but we will train through that meet, i.e. there will not be a taper and you will not likely be going for PRs.

12/16/2013

1) Drop Jerk 70%x2x3

2) Pause Clean heavy single, then 80%x3x3

Notes: 3×3 must be completed without needing to take any steps to recover. If you step forward or back to save the lift, the set doesn’t count.

3) Back Squat heavy single, then 80%x5x3

4) Push Press heavy (not maximal) set of 5

5) Split Squat 3×8

12/17/2013

1) Drop Snatch 70%x2x3

2) Pause Snatch heavy single, then 80%x3x3

Notes: 3×3 must be completed without needing to take any steps to recover. If you step forward or back to save the lift, the set doesn’t count.

3) Snatch Grip RDL 80%x5x3

4) 3 sets:
3-8 strict pullups
10 seated dumbbell press
15 V-ups
15 back extensions

Notes: Dumbbell press unsupported. Use a weight which allows you to stay totally strict. You may use a light weight for back extensions.

12/18/2013

1) Jerk from blocks
70%x2
75%x2
80%x2x4

Notes: Pause jerk in receiving position for 1 Mississippi.

2) Clean & Jerk  from first position, heavy single, then 80%x(3+3)x3

Notes: 3×3 must be completed without needing to take any steps to recover. If you step forward or back to save the lift, the set doesn’t count.

3) Front Squat heavy single, then 80%x3x5

4) Press heavy (not maximal) set of 5

12/20/2013

1) Snatch

75%x2
80%x2x2
85%x1x2
90%x1

2) Clean & Jerk

75%x2
80%x2x2
85%x1x2
90%x1

3) 3 sets:
10 two dumbbell rows, 1 second pause at top
20 double KB press from dip, alternating
30-60 second Hard Style plank

12/21/2013

1) Snatch Grip Push Press heavy (not maximal) set of 5

2) Snatch from first position, heavy single, then 80%x3x3

Notes: 3×3 must be completed without needing to take any steps to recover. If you step forward or back to save the lift, the set doesn’t count.

3) Back Squat heavy single, then 80%x6x3

4) RDL 80%x5x3

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One response to “Training, Week Of 12/16/2013

  • Blair Lowe

    Hey, I’ve been doing that same thing for squats for months now. Used to do 90% if it was sets of 3 or 80% ish if it was 5’s but in recent months my squat went down to the point I could only hit sets across @80% of my daily 1rm for 3×3.

    I like it because it gives me a good activator of where I’m at that day. Most days I will hit 90-95% but some days I might only hit 80-90%, 80% usually being days that I’m just gassed, tired, or out of it.

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