Saturday Strength 8/29

CleanPowerPosition

The power position in the clean. Similar to the p. position of the snatch, the bar is received at the position on the legs where arms are locked out and then accelerated upwards by leg drive. Photo credit to Hookgrip.

  • Bar warm-up; presses, muscle snatches, OH squats, sotts presses with empty bar
  • Power snatch + 2 OH squats; work to heavy weight x3
  • Snatch pulls; 70% 3×3 (% of snatch)
  • Back work; weighted planks medium weight 30 sec x3
  • Stretch

Thursday Strength 8/27

PowerPosition

The power position that we talked about yesterday. We position the bar into our hip crease with bent knees in order to drive upwards with our legs. We will work on finding the power position in the clean today.

  • Bar warm-up; presses, muscle cleans, front squats, sotts presses with empty bar
  • Halting clean pull (pause btk & p. position) + hang clean; 1×5 work to medium weight
  • Front squat; 60%x5, 65%x5, 70%x4x2
  • Strict press; barbellx10x3
  • Ab work; weighted planks medium weight 30 sec x3
  • Stretch

Please post your weights on the blog, I’ll be keeping track of everyone’s progress.

Tuesday Strength 8/25

PyrrosDimas

Today is the beginning of a 6-week technique cycle with squats 2-3 times per week.

  • Bar warm-up; presses, muscle snatches, OH squats, sotts presses with empty bar
  • Halting snatch pull (pause btk & p. position) + hang snatch; 1×5 work to medium weight
  • Back squat; 60%x8, 65%x6, 70%x6x2
  • Back work; weighted planks medium weight 30 sec x3
  • Stretch

Please post your weights on the blog, I’ll be keeping track of everyone’s progress.

Strength 8/15-8/20

Saturday 8/15

  • Clean & Jerk – 75%x2x2, 80%x1x3, 85%x1x2
  • Front Squat – heavy single for the day, 85% of that 2×2
  • Weighted pull-ups

Sunday 8/16

  • Snatch high pull + hang snatch + snatch – 55%x6
  • Power clean + 2 FS + jerk – 55%x6
  • Abs

Tuesday 8/18

  • Snatch – 75%x2x8
  • Clean and Jerk – 75%x2x5
  • RDLs

Thursday 8/20

  • Snatch – 70%x2x3, 75%x1x4
  • Clean and jerk – 70%x1x3, 75%x1x3
  • Back squat 3×5 medium

Strength Week of 8/8-8/13

SATURDAY 8/8

  • Clean & Jerk – 75% x 2 x 2, 80% x 1 x 3, 85% x 1 x 2 (up weight final rep if feeling good)
  • Front Squat – heavy single (for the day), 85% of that x 2 x 2
  • Weighted Pull-up, 4-6 x 5 sets

SUNDAY 8/9

  • Snatch High Pull + Hang Snatch + Snatch – 55% x6 (% of snatch)
  • Power clean + 2 FS + Jerk – 55% x 6 (% of clean)
  • Abs – weighted plank, heavy 25 sec x 3 sets
  • Back Extension on GHD – use light dumbbells if possible, 3 x 10 at 3111 Tempo (pause at top for second, lower slowly)

TUESDAY 8/11

  • Snatch – 82% x 1 x 3, 85% x1 x 2, 87 % x 1 x 2, 90% x 1 x 2(up wt if feeling good)
  • Back Squat – 75% x 2, 80% x 2, 85% x 2, 90% x1 x2
  • Band pull-aparts – 3 x 10 at 31X1 Tempo

THURSDAY 8/13

  • Clean & Jerk – 82% x 1 x 2, 85% x1 x 2, 87 % x 1, 90% x 1 (up weight if feeling good)
  • Front Squat 75% x 2, 80% x 2, 85% x 2, 90% x1 x2 (up weight if feeling good)
  • Abs, pull-ups – superset for 4 total sets. Trainer choice or come up with your own work if you want
    • i.e. weighted plank 30 sec, weighted pull-up

Strength Week of 8/1-8/6

SATURDAY 8/1

  • Clean – 80% x 2 x 2, 85% x 1 x 3, 90% x 1 x 2 (at least 2 minutes rest between sets)
  • Front squat + jerk – heavy single (for the day)
  • Superset of Pull-ups, dips (or strict MU variations), 3 total sets

SUNDAY 8/2

  • Power snatch – 70% x 2 x 9 (10 seconds between reps, 2 minutes rest between sets)
  • Power clean & power jerk – 70% x 2 x 6 (10 seconds between reps, 2 minutes rest between sets)
  • Good morning (straight knee, straight feet) – 5 x 5 light

TUESDAY 8/4

  • Snatch – 75% x 2 x 2, 80% x 1 x 2, 85% x 1 x 2 (if wt feels good, go up on last rep, but no PR attempts)
  • Back Squat – 75% x 3 x 2, 80% x 3 x 2, 85% x 2 x 2, 90% x 1 x 2 (accelerate up out of the bottom)
  • Abs –accumulate 3 minutes in a good hollow position

THURSDAY 8/6

  • 3-position snatch – 60-70% x 8 (% of snatch)
  • 3-position clean + jerk – 60-70% x 6 (% of CJ)
  • Pause Back Squat – 3 x 5, light (controlled eccentric AND concentric, 1 second pause at bottom.

Strength Week of 7/25-7/30

SATURDAY 7/25

  • Clean & jerk – heavy single (for the day); 75% of that x 1 x 5 (1 min rest)
  • Front squat – heavy single (for the day); 85% of that x 2 x 2
  • Accumulate 100 hollow rocks – 3 push-ups every time you break

SUNDAY 7/26

  • Power snatch – 75% x 1 x 10; 1 min rest
  • Power clean & jerk – 75% x 1 x 10; 1 min rest
  • L-sit pull-ups 3s x 5r
  • TGUs – 3s x 10r (5/side) – use kb’s, barbells, etc.

TUESDAY 7/28

  • Snatch – 80% x 2 x 2, 85% x 1 x 3, 90% x 1 x 2
  • Eccentric Pause Back Squat – 75% x 3 x 5 (1 second pause)
  • Bent over rows 5s x 2r (heavy, strict)

THURSDAY 7/30

  • Power Snatch – 70% x 2 x 3, 75% x 1 x 4 (% of snatch)
  • Power Clean & Power Jerk – 70% x 2 x 2, 75% x 1 x 3 (% of C&J)
  • Back Squat – 3s x 5r, light (controlled eccentric, explosive concentric)
  • Band pull-aparts, 3s x 10r

Strength Week of 7/18-7/23

SATURDAY 7/18

  • Snatch – heavy single (for the day); 75% of that x 1 x 3
  • Clean and Jerk – heavy single (for the day); 75% of that x 1 x 3
  • Back squat – heavy single (for the day); 80% of that x 3 x 3
  • Abs – tabata weighted planks

Notes: You are not working up to a 1RM – spend about 15-20 minutes on each piece and try to work up to a heavy single for the day in a few sets

SUNDAY 7/19

  • Power Snatch – 60% x 3 x 5
  • Power Clean + Power Jerk–60% x2x5
  • Good morning (straight knee, straight feet) – 5 x 5 light

TUESDAY 7/21

  • Snatch – Heavy single (for the day); 75% of that x 1 x 5 (1 min rest b/w sets)
  • Pause Back Squat – Work up to heavy triple; 3 second pause in bottom (NO BOUNCE)
  • Barbell roll-outs – 3 sets to max failure, rest as needed
  • Band pull-aparts – 10 x 3 with slow eccentric and pause (i.e. 3111 Tempo)

THURSDAY 7/23

  • 3-position snatch x 5 light/moderate for tech work
  • 2-position clean x 5 light/moderate for tech work
  • Back Squat – 3 x 5 moderate (controlled eccentric, explosive concentric)
  • Push Press – 3 x 5 moderate (reset before each rep)

 

Strength Week of 7/11-7/16

SATURDAY 7/11

  • Snatch (Hb + Fl), 78/2×8 EMOM
  • CL Deadlift (no touch and go!), 80/2×5
  • Bench, 60/3, 70/3, 80/2, 90/1×3

 

SUNDAY 7/12

  • Jerk, 78/2×8 EMOM
  • Front squat, 95/3×3
  • Bent row, 60/3, 70/3, 80/2, 90/1×3

 

TUESDAY 7/14

  • Clean (HB + Fl), 78/2×8 EMOM
  • CL Deadlift (no touch and go!), 95/3×3
  • Bench MAX OUT!

 

THURSDAY 7/16

  • Snatch, 85/1×6
  • C&J, 85/1×6
  • Back squat, 90/1×3
  • Bent Row MAX OUT!