Training, Week Of 4/28/2014

4/28/2014

1) Drop Snatch heavy single

2) Snatch Pull + Hang Snatch: 5 sets @ 95%

Notes: Based on top set from last week.

3) Snatch Pull 100%x2x3

4) Clean Pull + Hang Clean + 2 Jerks: 4 sets @ 95%

Notes: Based on top set from last week.

5) Clean Pull 95%x2x3

4/29/2014

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

2) Push Press: 1 @ 9, drop to 2 @ 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 Maintenance, 15 minutes

4/30/2014

1) Snatch from blocks: 90%x1x5

Notes: based on top single from last week.

2) Snatch Pull from blocks: 95%x2x3

3) Clean & Jerk from blocks: 90%x1x4

Notes: Based on top single from last week.

4) Clean Pull from blocks: 90%x2x3

5/2/2014

1) Snatch Grip Push Press 1 @ 8

2) Snatch: 90%x1x5

3) Snatch Pull 100%x2x3

4) Clean & Jerk: 90%x1x5

Notes: For snatch and C&J, you can only take 5 attempts. Goal is to go 5-for-5. If you miss one, don’t make it up.

5/3/2014

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

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

3) Clean Pull 100%x2x3

4a) Single Arm KB row, 10 minutes volume , 30-40 reps per side
4b) Half Kneeling Press 5×5/side
4c) 30 V-Ups/30 Tuck-Ups/30 Hollow Rocks

Notes: Row is performed with opposide arm and knee supported on bench. Back flat. Pull up and back, focusing on keeping the shoulder blade down and pulling it as far back as possible. Hold the top position for a 1 count pause on every rep. Very strict, no rotation of the torso, and you must use a kettlebell (to increase range of motion.)

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