Training, Week of 5/5/2014

5/5/2014

1) High Hang Snatch + Hang Snatch + Snatch 60%x1 , 65%x1, 70%x1x2 , 75%x1x2 , 80%x1

2) Snatch Pull 90%x1x3

3) High Hang Clean + Hang Clean + Clean 60%x1 , 65%x1, 70%x1x2 , 75%x1x2 , 80%x1

Notes:  Warm up with plenty of light sets. Focus on being quick and snappy, using the legs and not the back.

4) Back Squat 5 @ 7, 5 @ 8, 5 @ 9 (load drop, 3 down sets)

Notes:  3 down sets means exactly that – after your initial 5 @ 9, drop 4-6% and perform 3 down sets, no more and no less. If you reach @ 9 before you’ve completed all 3 down sets, drop another 4-6% and keep going. Repeat as necessary until you’ve done all your sets.

5) Bulletproof Shoulders

5/6/2014

1) No Hands/No Feet Clean from Blocks 60%x2, 70%x2x2, 75%x2x2

2) Snatch Pull (Competition Style) 80%x2x2, 85%x2x2, 90%x1x2

Notes: High Pull with rebend + foot movement.

3) Front Squat + Jerk 60%x(2+1)x2, 70%x(2+1)x2, 75%x(2+1)x2

4) Unilateral Row with Kettlebell 3×12/side

5) 4×15 hanging leg raise

6) 3×10 back extension (barbell)

5/7/2014

1) Snatch Pull + Snatch from Low Blocks 65%x(1+2)x2, 70%x(1+2)x2, 75%x(1+2)x2, 80%x1x2, 85%x1x2

2) Clean Pull + Clean + Jerk from Low Blocks 65%x(1+2+2)x1, 70%x(1+2+2)x2, 75%x(1+2+2)x2, 80%x1x2, 85%x1x2

3) Clean Pull 90%x1x3

4) Pause Back Squat 3 @ 6, 3 @ 7, 3 @ 8 (repeat, 4 down sets)

Notes: As with the down sets on Monday – after you hit your initial 3 @ 8, perform 4 down sets, which in this case are repeats. However, if you reach @ 9 before completing all 4 down sets, drop 4-6% of the weight and continue until all the work is done.

5) Bottoms Up Kettlebell Press, 3×8 per side

Notes: This is a light stability exercise, Hold the top of each rep for 3 seconds.

5/9/2014

1) (Warm-Ups) Snatch from hip, mid thigh, knee, floor

2) Snatch 65%x2, 70%x2, 75%x2x2, 80%x1x2, 85%x1x2, 90%x1x2

3) (Warm-Ups) Clean & Jerk from hip, mid thigh, knee, floor

4) Clean & Jerk 65%x(1+2,) 70%x(1+2,) 75%x(1+2)x2, 80%x1x2, 85%x1x2, 90%x1x2

5) Back Squat 5 @ 7, 5 @ 8, 5 @ 9 (load drop, 3 down sets)

6) Bulletproof Shoulders

5/10/2014

1) Snatch Pull (Competition Style) 80%x2x2, 85%x2x2, 90%x1x2

2) Clean Pull 90%x1x3

3) Snatch Grip Push Press 5 @ 7, 5 @ 8, 5 @ 9 (load drop, 3 down sets)

4) Standing Unilateral Band Row 3×12/side

5) Hardstyle Plank 10×10 seconds, rest 5 seconds between sets

6) 3×10 back extension (barbell)

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