Training, Week of 5/19/2014

5/19/2014

1) Snatch + Hang Snatch 60%x(1+2)x1, 70%x(1+2)x1, 75%x1, 80%x1x2, 85%x1, 87.5%x1x2

2) Snatch Pull 95%x1x3

3) Clean + Hang Clean + Jerk 60%x(1+2+2)x1, 70%x(1+2+2)x1, 75%x1, 80%x1x2, 85%x1, 87.5%x1x2

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

5) Bulletproof Shoulders

5/20/2014

1) No Hands/No Feet Clean from Low Blocks 65%x2, 75%x2, 80%x2x2

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

3) Front Squat + Jerk 65%x(2+1)x2, 75%x(2+1)x1, 80%x(2+1)x2

4) Unilateral Row with Kettlebell, 3×10/side

5) 30 V-Ups/30 Tuck-Ups/30 Hollow Rocks

6) 3×10 back extension (barbell)

5/21/2014

1) Snatch Pull + Snatch from 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 from Blocks 65%x(1+2)x1, 75%x(1+2)x2 80%x(1+2)x2, 85%x1, 90%x1x2

3) Clean Pull 90%x1x3

4) Front Squat 2 @ 7, 2 @ 8, 2 @ 9 (load drop, 3 down sets)

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

5/23/2014

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

2) Snatch 70%x2, 75%x2, 80%x2, 85%x1x2, 90%x1, 95%x1x2

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

4) Clean & Jerk 70%x(1+2,) 75%x(1+2,) 80%%x(1+2,) 85%x1x2, 90%x1, 95%x1x2

5) Back Squat 3 @ 7, 3 @ 8, 3 @ 9 (load drop, 2 down sets)

6) Bulletproof Shoulders

5/24/2014

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

2) Clean Pull 95%x1x3

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

4) Standing Unilateral Band Row 3×10/side

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

6) 3×10 back extension (barbell)

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