Training, Week of 3/24/2014

3/24/2014

1) Drop Snatch 65%x3x3

Notes: Percentage of snatch.

2) Deficit Snatch: heavy double, then 95%x2x4

3) Deficit Clean: heavy double, then 95%x2x4

4) Jerk from Blocks, pause in dip: heavy double, then 95%x2x4

Notes: Heavy double does not mean MAX double. Close, but not absolute max. Don’t hang around taking 180328923892 attempts.

3/25/2014

1) Back Squat 8 @ 9 (Load Drop) 6-9% Fatigue

2) Push Press 5 @ 9 (Load Drop) 6-9% Fatigue

3) Snatch High Pull, 5 second pause @ Position 2: 80%x2x2, 85%x2x2, 90%x2x2

4a) Pullups, 3 sets, stop 2-3 reps shy of failure
4b) Unilateral dumbbell press 4×5 per side
4c) Accumulate 2:00 in hard style plank

5) 10 minutes Aerobic Development (Airdyne, row, run, kettlebell swings, whatever you want)

3/26/2014

1) Power Snatch heavy triple, then 95%x3x4

2) Power Clean heavy triple, then 95%x3x4

3) Power Jerk from Blocks heavy triple, then 95%x3x4

Notes: As Monday – heavy triple does not mean MAX triple.

3/28/2014

1) Snatch heavy double, then 95%x2x4

Notes: You guys know what heavy double means by now, right?

2) Drop Jerk 65%x3x3

Notes: Percentage of clean & jerk.

3) Clean & Jerk heavy double, then 95%x2x3

3/29/2014

1) Back Squat 6 @ 9 (Load Drop) 6-9% Fatigue

2) Press 6 @ 9 (Load Drop) 6-9% Fatigue

3) Clean Deadlift 5 @ 9 (Load Drop) 6-9% Fatigue

4a) Pendlay Row, 10 minutes volume accumulation, 25-35 reps
4b) Half Kneeling Press 3×8/side
4c) 30 V-Ups/30 Tuck-Ups/30 Hollow Rocks

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: