A. Snatch High Pull
- 5 sets of 3 @ Light Weight
B. Power Snatch
- 2 sets of 1.1.1 @ 70%
- 2 sets of 1.1 @ 75%
- 1 set of 1.1 @ 80%
C. Overhead Squat
- Work up to heavy single. 12:00 time limit. Rest as needed between sets
Sunday, May 17, 2015
Sunday, May 10, 2015
Training Plan for Monday May 11, 2015
A. Clean Grip Deadlift
3 reps x 4 sets @ 90% of best clean
B. Hang Squat Clean
3 reps touch 'n go x 5 sets (moderate weight)
C. Split Jerk
1 rep x 5 sets. Work up to a heavy weight
3 reps x 4 sets @ 90% of best clean
B. Hang Squat Clean
3 reps touch 'n go x 5 sets (moderate weight)
C. Split Jerk
1 rep x 5 sets. Work up to a heavy weight
Sunday, May 3, 2015
Training Plan for Monday May 4, 2015
A. Snatch Grip Push Press
- Work up to heavy set of 3 reps. 5 sets or less
B. - Muscle snatch 1-1-1-1-1 reps
- Power snatch 3-3-3-3-3 reps
- Snatch 5-5-5-5-5 reps
Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.
- Work up to heavy set of 3 reps. 5 sets or less
B. - Muscle snatch 1-1-1-1-1 reps
- Power snatch 3-3-3-3-3 reps
- Snatch 5-5-5-5-5 reps
Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.
Sunday, April 26, 2015
Training Plan for Monday April 27, 2015
A. Muscle Clean (from hang position)
-5 sets of 5 reps at light weight. This can be just the bar depending on the athlete.
- Focus on the speed of the turnover and getting elbows through
B. Squat Cleans on the Minute
- 2 reps x 10 Minutes @ 70%
C. Split Jerk
- 3 reps x 3 sets @ 65%
-5 sets of 5 reps at light weight. This can be just the bar depending on the athlete.
- Focus on the speed of the turnover and getting elbows through
B. Squat Cleans on the Minute
- 2 reps x 10 Minutes @ 70%
C. Split Jerk
- 3 reps x 3 sets @ 65%
Sunday, April 19, 2015
Training Plan for Monday April 20, 2015
A. Snatch Complex: 1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat
- 6 sets of the above complex working up to a challenging weight
B. Strict Press / Push Press / Push Jerk
Strict Press: 1-1-1
Push Press: 3-3-3
Push Jerk: 5-5-5
Try to maintain or increase the weight as you move on to the next movement.
(1-1-1 means 3 sets of 1, 3-3-3 means 3 sets of 3, etc.)
- 6 sets of the above complex working up to a challenging weight
B. Strict Press / Push Press / Push Jerk
Strict Press: 1-1-1
Push Press: 3-3-3
Push Jerk: 5-5-5
Try to maintain or increase the weight as you move on to the next movement.
(1-1-1 means 3 sets of 1, 3-3-3 means 3 sets of 3, etc.)
Saturday, April 11, 2015
Training Plan for Monday April 13, 2015
Squat Snatch from ground (OK to scale this to power snatch or hang power snatch depending on ability level)
- 2 sets of 1 rep
- 3 sets of 1 rep @ 80%
- Rest 1-2 minutes between attempts
Snatch High-Pull from ground
- 3 sets of 3 reps @ 85% of best snatch
Overhead Squat
- 2 singles @ 75%
- 2 singles @ 80%
- 1 single @ 85%
- 2 sets of 1 rep
- 3 sets of 1 rep @ 80%
- Rest 1-2 minutes between attempts
Snatch High-Pull from ground
- 3 sets of 3 reps @ 85% of best snatch
Overhead Squat
- 2 singles @ 75%
- 2 singles @ 80%
- 1 single @ 85%
Sunday, April 5, 2015
Training Plan for Monday April 6, 2014
A. Clean Pull
- 3 sets of 3 reps @ 90% of best clean
B. Clean & Jerk
- Work up to heavy single ( no more than 7 work sets). Rest at least 2:00 between attempts
C. Good morning
- 3 sets of 5 reps at a moderate weight
- 3 sets of 3 reps @ 90% of best clean
B. Clean & Jerk
- Work up to heavy single ( no more than 7 work sets). Rest at least 2:00 between attempts
C. Good morning
- 3 sets of 5 reps at a moderate weight
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