Training, Week of 5/26/2014

5/26/2014

1) Snatch + Hang Snatch 65%x(1+2)x1, 72.5%x(1+2)x1, 77.5%x1, 82.5%x1, 87.5%x1, 90%x1

2) Snatch Pull 95%x1x3

3) Clean + Hang Clean + Jerk 65%x(1+2+2)x1, 72.5%x(1+2+2)x1, 77.5%x1, 82.5%x1, 87.5%x1, 90%x1

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

5) Bulletproof Shoulders

5/27/2014

1) No Hands/No Feet Clean from Low Blocks 67.5%x2, 77.5%x2, 82.5%x2x2

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

3) Front Squat + Jerk 70%x(2+1)x2, 80%x(2+1)x1, 85%x(2+1)x2

4) Unilateral Row with Kettlebell
3×8/side

5) 35 V-Ups/35 Tuck-Ups/35 Hollow Rocks

6) 3×12 back extension (barbell)

5/28/2014

1) Snatch Pull + Snatch from Blocks 67.5%x(1+2,), 75%x(1+2)x2, 80%x(1+2,) 85%x1x2, 90%x1

2) Clean Pull + Clean from Blocks 67.5%x(1+2,) 75%x(1+2)x2 80%x(1+2), 85%x1x2, 92.5%x1

3) Clean Pull 95%x1x3

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

5) Bottoms Up Kettlebell Press, 3×6 per side

5/30/2014

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

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

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

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

Notes: If you didn’t miss any lifts, you may proceed to a max. No more than two missed attempts before moving on.

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

6) Bulletproof Shoulders

6/1/2014

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

2) Clean Pull 95%x1x3

3) Snatch Grip Push Press 2 @ 7, 2 @ 8, 2 @ 9 (load drop, 3 down sets)

4) Seated Unilateral Band Row 3×8/side

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

6) 3×12 back extension (barbell)

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