- 5 sets @ 75-80%
B. Overhead squat
- 3 sets of 3 reps
C. Hang Snatch
- 2 reps EMOM for 10 minutes. Work with 60-70%
Sunday, September 27, 2015
Sunday, September 20, 2015
Training Plan for Monday September 21, 2015
A. Back Squat Jumps
- 4 sets of 5 reps @ light weight (no more than 20-30% of 1RM Back Squat). Focus on getting an aggressive extension of the hips and knees to power this movement.
B. Split Jerk
- 6 sets of 2 reps @ 80%
C. Max Thruster (from the floor)
- This is essentially a Squat Clean right into an overhead press.
- Take no more than 6 work sets to establish your max for the day
- 4 sets of 5 reps @ light weight (no more than 20-30% of 1RM Back Squat). Focus on getting an aggressive extension of the hips and knees to power this movement.
B. Split Jerk
- 6 sets of 2 reps @ 80%
C. Max Thruster (from the floor)
- This is essentially a Squat Clean right into an overhead press.
- Take no more than 6 work sets to establish your max for the day
Sunday, September 13, 2015
Training Plan for Monday September 14, 2015
A. Snatch Grip Push Press
- 5 reps x 4 sets @ 70% of best Snatch
B. Snatch Balance
- 2 reps x 6 sets. Work up to moderate weight. No more than 80%
C. Pause Snatch (Pause at mid-thigh) + Snatch
- 5 sets of the above. Work up to moderate to heavy weight
- Can work Power or Squat Snatches depending on level of comfort and ability level with Squat receiving position
- 5 reps x 4 sets @ 70% of best Snatch
B. Snatch Balance
- 2 reps x 6 sets. Work up to moderate weight. No more than 80%
C. Pause Snatch (Pause at mid-thigh) + Snatch
- 5 sets of the above. Work up to moderate to heavy weight
- Can work Power or Squat Snatches depending on level of comfort and ability level with Squat receiving position
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