Training, Week of 6/16/2014

6/16/2014

1) Tall Snatch 40-50%x3x3

2) Snatch Pull + Snatch from Low Blocks: Build to heavy set, then 90%x(1+2)x2

3) Tall Clean 40-50%x3x3

4) Clean & Jerk from Low Blocks: Build to heavy set, then 90%x(1+1+2)x2

5) Back Squat 5 @ 7, 5 @ 8, 5 @ 9 (load drop, 1 down set)

6a) PVC press 3×8
6b) Double Kettlebell Front Squat 3×8, slightly wide stance

6/17/2014

1) Power Snatch + Paused Overhead Squat 60%x2x2, 65%x2, 70%x(1+2)x2, 75%x1x2

Notes:  2 second pause at bottom of squat.

 

 

2) Snatch Pull (Competition Style), 82.5%x2x2, 87.5%x2x2, 92.5%x2x2

3) No Hands/No Feet Clean 60%x2x2, 65%x2, 70%x1x2, 75%x1

Notes:  If you have trouble staying in your heels, do these off boards.

4a) Kettlebell Row @ 333 tempo, 3×10/side
4b) 3×15 hanging leg raise
4c) Barbell Back Extension 3×10 (add weight to last week)

6/18/2014

1) Drop Snatch 50-60%x3x3

2) Snatch from Blocks 70%x2, 75%x2, 80%x1, 85%x1, 80%x2

3) Clean from Blocks 70%x2, 75%x2, 80%x1, 85%x1, 80%x2

4) Front Squat 1 @ 8  2 @ 9, plus two down sets (load drop)

Notes: If you’re not fucking up, 1 @ 8 and 2 @ 9 are the same thing.

5a) Half Off Kettlebell Bottoms Up Bench Press 3×8/side
5b) Single Leg RDL 3×8/side

6/20/2014

1) Tall Snatch OR Drop Snatch, light warm-ups

2) Snatch to max in 3 attempts

3) Tall Clean and Drop Jerk OR Power Jerk, light warm-ups

4) Clean & Jerk to max in 3 attempts

Notes:  Mock meet. Choose your attempts wisely!

5) Back Squat 1 @ 8, 4 @ 9, plus two down sets (load drop)

6a) Kettlebell Bottoms Up Press 3×6-8/side
6b) 3×10 glute bridge, 3 second pause at top

6/21/2014

1) No Hands/No Feet Snatch 60%x2x2, 65%x2, 70%x1x2, 75%x1

Notes:  If you have trouble staying in your heels, do these off boards.

2) Power Clean + Paused Front Squat + Power Jerk 60%x(2+2+2)x2, 65%x(2+2+2,) 70%x1x2, 75%x1

3) Clean Pull 85%x2x2, 90%x2x2, 95%x2x2

4) Prone Chest Supported Row w/Snatch Grip 3×12, 1 second pause @ top

5a) Double Kettlebell Front Rack Hold 3×1:00, as heavy as possible
5b) Barbell Back Extension 3×15

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