Training, Week of 5/12/2014

5/12/2014

1) High Hang Snatch + Hang Snatch + Snatch  60%x1, 67.5%x1, 72.5%x1x2, 77.5%x1x2, 82.5%x1

2) Snatch Pull 90%x1x3

3) High Hang Clean + Hang Clean + Clean 60%x1 , 67.5%x1, 72.5%x1x2, 77.5%x1x2, 82.5%x1

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

5) Bulletproof Shoulders

5/13/2014

1) No Hands/No Feet Clean from Blocks 60%x2, 70%x2x2, 77.5%x2x2

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

3) Front Squat + Jerk 60%x(2+1)x2, 70%x(2+1)x2, 77.5%x(2+1)x2

4) Unilateral Row with Kettlebell 3×10/side

5) 4×15 hanging leg raise

6) 3×10 back extension (barbell)

5/14/2014

1) Snatch Pull + Snatch from Low Blocks 65%x(1+2)x2, 72.5%x(1+2)x2, 77.5%x(1+2)x2, 82.5%x1x2, 87.5%x1x2

2) Clean Pull + Clean + Jerk from Low Blocks 65%x(1+2+2)x1, 72.5%x(1+2+2)x2, 77.5%x(1+2+2)x2, 82.5%x1x2, 87.5%x1x2

3) Clean Pull 90%x1x3

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

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

5/16/2014

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

2) Snatch 65%x2, 72.5%x2, 77.5%x2x2, 82.5%x1x2, 87.5%x1x2, 92.5%x1x2

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

4) Clean & Jerk 65%x(1+2,) 72.5%x(1+2,) 77.5%x(1+2)x2, 82.5%x1x2, 87.5%x1x2, 92.5%x1x2

5) Back Squat 4 @ 7, 4 @ 8, 4 @ 9 (load drop, 2 down sets)

Notes: If you wear a belt for squatting sometimes, wear it today.

6) Bulletproof Shoulders

5/17/2014

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

2) Clean Pull 90%x1x3

3) Snatch Grip Push Press 4 @ 7, 4 @ 8, 4 @ 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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