Wednesday 150401

Week 7 Day 3:

2-position clean: 85% x 2, 88% x 2, 90% x 1, 92% x 1 ( KNEE THEN FLOOR- DIFFERENT THAN LAST WEEK)

Front squat: 85% x 2, 90% x 1, 94% x 1,  96% x 1 x 3 sets, 

Clean Deadlift: 105% x 3 x 5 

AOD

Tuesday 150331

Week 7 Day 2

Block Clean( bar at knees): 80% x 2 x 5 sets ( use Clean %)

1 RM Jerk: up to 5 attempts at 98% or more

2 Push Press +  3 Power Jerk: 65% x 2 sets, 67% x 2 Sets, 70% x 1 ( use push press %)

Assistance ( same as last week) :

5 x 9 Strict TTB

4 x max strict HSPU - rest as needed

4 x 5/5 KB windmill - same weight

AOD

Monday 150330

Week 7 Day 1:

Snatch: Work up to 98% for a single 

Clean and Jerk: Work up to 98 % for a single

Hang snatch (choice height): 80% x 2 x 5 (use Snatch%)

Jerk: 92% x 5 sets

Clean Pulls 104% x 2 x 5 ( On the Minute)

AOD

Saturday 150328

Week 6 Day 6:

Do 15.5

Then

Active recovery after for min 20 min


AOD

Friday 150327

Week 6 Day 5:

2-position snatch: 80% x 2 sets, 82% x 2 sets, 85% x 2 sets, 87% x 2 sets ( Floor then Knee)

Snatch push press: 92% x 2 x 4 sets 

Back Squat: 78% x 2 x 10 (Do this on the Minute)

3 Halting Snatch DL ( pause at knee)  + 2 Snatch Pull: 88% x 4 Sets

AOD

Thursday 150326

Week 6 Day 4

Rest Day

AOD

Wednesday 150325

Week 6 Day 3:

2-position clean: 83% x 2, 85% x 2, 88% x 1, 90% x 1 ( Floor then Knee)

Front squat: 80% x 2, 85% x 1, 90% x 1,  94% x 1 x 5 sets

Clean Deadlift: 100% x 3 x 6 

AOD

Tuesday 150324

Week 6 Day 2

Block Clean( bar at knees): 75% x 3 x 6 sets ( use Clean %)

Power jerk + Jerk: Find a heavy set for the day

2 Push Press +  3 Power Jerk: 62% x 2 sets, 64% x 2 Sets, 67% x 1 ( use push press %)

Assistance:

5 x 9 Strict TTB

4 x max strict HSPU - rest as needed

4 x 5/5 KB windmill - increase weight

AOD

Monday 150323

Week 6 Day 1:

Snatch: Work up to 94-96% for a single 

Clean and Jerk: Work up to 94-96% for a single

Hang snatch (above knee): 75% x 2 x 5 (use Snatch%)

Jerk: 89% x 5 sets

Clean Pulls 98% x 2 x 5 ( On the Minute)

AOD

Saturday 150321

Complete 15.4 or do conditioning pieces to supplement 100% RPE

AOD

Friday 150320

Week 5 Day 5:

2-position snatch: 78% x 2, 80% x 2, 82% x 2, 84% x 2 ( Floor then Knee)

Snatch push press: 88% x 2 x 4 sets 

Back Squat: 75% x 2 x 12 (Do this on the Minute)

3 Halting Snatch DL ( pause at knee)  + 2 Snatch Pull: 85% x 4 Sets

AOD

Thursday 150319

Rest Day

AOD

Wednesday 150318

Week 5 Day 3;

2-position clean: 80% x 2, 83% x 2, 85% x 1, 88% x 1 ( Floor then Knee)

Front squat: 80% x 1, 85% x 1, 88% x 2,  90% x 2 x 3 sets

Clean Deadlift: 95% x 4 x 5 

AOD

Tuesday 150317

Week 5 Day 2

Block Clean( bar at knees): 70% x 3 x 6 sets ( use Clean %)

Push Press: Find a heavy single for the day

Power Jerk: Find a heavy single for the day

2 Push Press +  3 Power Jerk: 60% x 2 sets, 62% x 2 Sets, 64% x 1 ( use push press %)

Assistance:
5 x 7 Strict TTB
3 x max strict HSPU - rest as needed
3 x 7/7 KB windmill

AOD

Monday 150316

Week 5 Day 1:

Work up to a technically proficient 92-94% for both Clean and Jerk and Snatch

Hang snatch (above knee): 72% x 3 x 5 (use Snatch%)

Jerk: 87% x 7 sets

Clean Pulls 95% x 2 x 5 ( On the Minute)

AOD

   

Friday 150313

Week 4 Day 5:

3-position Snatch: 80 x 2, 82% x 2 sets 

Snatch push press: 85% x 2 x 4 sets 

Front Squat: 85% x 2 x 6 sets - Every 90 Sec

Snatch pull: 105% (of snatch) x 4 x 4 sets - 3 Sec decent 

AOD

Wednesday 150311

Week 4 Day 3:

Muscle snatch: 72% x 1, 75% x 1, 77% x 1 x 5

3-position clean: 75% x 1, 80% x 1, 85% x 3 sets

Front squat: 75% x 1, 80% x 2, 85% x 2, 88% x 2 x 2, 88% x 1 x 2 sets

AOD

Tuesday 150310

Week 4 Day 2:

1 Power clean + 2 cleans: 78% x 2 sets, 80% x 2 sets, 82% x 1 set , 84% x 1 set

Snatch balance: 75% x 1 x 2 , 78% x 1 x 2, 80% x 1, 82% x 1 - use sn %

1 Rep Max Behind Neck Jerk

Assistance:

5 x Max weighted pullups - (increase weight)

super set set using same weight

5 x Max weighted Dips 

AOD

Monday 150309

Week 4 Day 1:

1 Power snatch + 2 snatch: 78% x 2 sets, 80% x 2 sets, 82% x 1, 84% x 1

Jerk: 84% x 2 x 4 sets

Concentric Front Squat Max: Work up to a Heavy Single 

Clean Pulls 85% x 3 x 7 ( On the Minute)

Assistance:

GHR 3 sets x 15 ( use weight) - pause at parallel to floor

super set

25 v-ups

Hypers 5 sets x 20 ( add Weight)

AOD

Saturday 150307

Week 3 Day 6:

Clean and Jerk:  80% x 2, 85% x 2, 88% x 1, 90% x 1, 88% x 1, 85% x 2, 80% x 2  

Snatch:  80% x 2, 85% x 2, 88% x 1, 90% x 1, 88% x 1, 85% x 2, 80% x 2 

AOD

Friday 150306

Week 3 Day 5:

3-position Snatch: 78% x 5 sets (Floor, Knee, High hang)

Snatch push press: 80% x 3 x 4 sets ( re-set each rep)

Front Squat: 80% x 2 x 8 sets - Do this on the minute

Snatch pull: 100% (of snatch) x 5 x 3 sets

AOD

Thursday 150305

Day off or 15.1 at night

AOD

Wednesday 140304

Week 3 Day 3:

Muscle snatch: 70% x 2, 72% x 2, 75% x 1 x 3

3-position clean: 75% x 2 sets, 80% x 3 sets - 3rd pos. is where you need most help( pulls or receiving)

Front squat: 78% x 2, 80% x 2, 82% x 2, 84% x 2 x 2 sets

AOD

Tuesday 150303

Week 3 Day 2:

1 Power clean + 2 cleans: 75% (1+2) x 2 sets, 78% (1+2)x 4 sets - use p.cln %

Snatch balance: 70% x 2 x 1 , 75% x 2 x 1, 78% x 1 x 3 sets - use sn %

1 Rep Max Push Press

Assistance:

5 x Max weighted pullups

super set set using same weight

5 x Max weighted Dips 

5 x 500 m row - rest 2 min

AOD

Monday 150302

Week 3 Day 1:

1 Power snatch + 2 snatch: 75% x 2 sets, 78% x 2 sets 

Jerk: 80% x 2 x 5 sets

Deficit Deadlift using chains: Work up to a Heavy Single for the day ( stand on 45# plate)

Clean Pulls 80% x 3 x 7 ( On the Minute)

Assistance:

GHR 3 sets x 12 ( use weight) - pause at parallel to floor

super set

20 v-ups

Hypers 4 sets x 20 ( add Weight)

AOD