Training, Week of 4/7/2014

4/7/2014

1) Drop Snatch: heavy double

2) Paused Snatch: Build to heavy single, then 90%x2x3

Notes: 2 second pause below knees.

3) Snatch Pull: 3×2 @ same weight as pause snatch doubles

4) Pause Clean & Jerk: Build to heavy single, then 90%x(2+1)x3

Notes: 2 second pause below knees.

4/8/2014

1) Back Squat: 5 @ 9 (Load Drop) 4-6% Fatigue

2) Push Press: 4 @ 9 (Load Drop) 4-6% Fatigue

3)Clean Pull: 90%x3x3

Notes: Percentage based on clean & jerk.

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

4/9/2014

1) Snatch Pull + Snatch from blocks: build to heavy set, then 90%x(2+1)x3

2) Snatch Pull from blocks: 3×2 @ same weight as pull + snatch backoff sets

3) Clean High Pull + Clean from blocks + Jerk: build to heavy set, then 90%x(2+1)x3

4) Clean High Pull from blocks: 3×2 @ same weight as pull + snatch backoff sets

4/11/2014

1) Snatch heavy single, then 93%x2

2) Snatch Pull: 3×2 @ same weight as backoff double

3) Drop Jerk 75%x3x3

4) Clean & Jerk heavy single, then 93%x(2+1)

4/12/2014

1) Back Squat: 4 @ 9 (Load Drop) 4-6%  fatigue

2) Press: 4 @ 9 (Load Drop) 4-6% fatigue

3) Clean Pull: 95%x3x3

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: