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