Training, Week of 3/31/2014

3/31/2014

1) Drop Snatch 65%x3x3

2) Snatch Pull + Low Hang Snatch: Build to heavy set

3) Snatch Pull: 3×2 @ top set of snatch pull + low hang snatch

4) Clean Pull + Low Hang Clean + Jerk, build to heavy set

Notes: Use the pull to focus on driving the feet through the floor and pulling close. Make sure that the low hang snatch is performed by getting into a floor-mimicking position – knees in front, shoulders directly over bar, weight slightly forward.

4/1/2014

1) Paused Back Squat 5 @ 9 (Load Drop) 2-3% Fatigue

Notes: 2 count pause.

2) Push Press

5 @ 9 (Load Drop) 2-3% Fatigue

3) Snatch Pull from blocks: 3×3 @ 95% of top set of snatch pull + low hang snatch

Notes: Focus here is a fast, close pull with good positions, Go lighter if you need to.

4a) Pullups, 3 easy sets
4b) Unilateral dumbbell press 3×3 per side
4c) Accumulate 1:00 in hard style plank

5) 12 minutes easy aerobic work

4/2/2014

1) Power Snatch: heavy triple

2) Snatch Pull 3×2 @ top set of snatch pull + low hang snatch

3) Power Clean + Power Jerk: heavy 2+1

4) Clean Pull: 3×3 @ top set of clean pull + low hang clean

4/4/2014

1) Snatch to heavy single

2) Drop Jerk 70%x3x3

3) Clean & Jerk to heavy single

Notes: Heavy single does not mean max. Something you can do without emotional excitation.

4/5/2014

1) Back Squat: 5 @ 9 (Load Drop) 2-3%
Fatigue

2) Press: 5 @ 9 (Load Drop) 2-3%

3) Clean Pull from blocks: 3×3 @ 95% of top set of clean pull + low hang clean

Notes: Focus here is a fast, close pull with good positions, Go lighter if you need to.

4a) Pendlay Row, 6 minutes volume accumulation, 25-35 reps
4b) Half Kneeling Press 2×8/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: