Training, Week of 4/21/2014

4/21/2014

1) Drop Snatch: heavy single

2) Snatch Pull + Hang Snatch: heavy set, then 5 sets @ 90%

3) Snatch Pull: 100%x2x3

4) Clean Pull + Hang Clean + 2 Jerks: heavy set, then 4 sets @ 90%

5) Clean Pull 95%x2x3

4/22/2014

1) Back Squat 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

2) Push Press 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue

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

4) Aerobic Development, 12 minutes

4/23/2014

1) Snatch from blocks: heavy single, then 85%x2x5

2) Snatch Pull from Blocks: 95%x2x3

3) Clean & Jerk from blocks: heavy single, then 85%x(2+1)x4

4) Clean Pull from blocks: 90%x2x3

4/25/2014

1) Snatch Grip Push Press 1 @ 8

2) Snatch heavy single

3) Snatch Pull 100%x2x3

4) Clean & Jerk heavy single

4/26/2014

1) Back Squat 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue

2) Press 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue

3) Clean Pull 100%x2x3

4a) Pendlay Row, 10 minutes volume accumulation, 20-30 reps
4b) Half Kneeling Press 5×5/side
4c) 30 V-Ups/30 Tuck-Ups/30 Hollow Rocks

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