Tuesday

This is the start of the de-load week! If you want to go for a DL 1RM today just to have the number you can, but don’t go crazy with it.

  • Halting snatch pull + dip muscle snatch + dip snatch light x 6
  • Snatch 65-80% x 1 x 6
  • C&J 65-80% x 1 x 6
  • Optional DL 1RM
  • cool down, mobility

Week 5

Last heavy week before we start to deload, maxes will be at the end of week 6. I’ll be back in the gym this Saturday!

Tuesday 10 Jan

  • Halting snatch pull + dip muscle snatch + dip snatch light x 6
  • 3 sec snatch pull to knee + hang snatch (knee) + OHS 75-90% x 1+1+2 x 7
  • Snatch pull w/ pause in power position 95% x 2 x 4
  • Back squat 80% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 3-5 strict hspu into 30 sec handstand hold
    • 30 sec weighted plank

Thursday 12 Jan

  • Halting clean pull + power position clean + power jerk light x 5
  • Clean pull + 3 sec clean pull to knee + hang clean (knee) 70-83% x 2+1+1 x 7
  • Jerk 75-85% x 2 x 5
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 3 single arm KB overhead lunge each leg, each arm

Saturday 14 Jan

  • Press in split light x 3 x 5
  • Snatch 80-95% x 1 x 6
  • C&J heavy single, then 2 waves of singles at 80, 85, 90% of this
  • Clean DL 113% x 3 x 3
  • Front squat 80% x 2 x 7 on the minute, fast reps

Sunday 15 Jan

Make up day, or:

  • Snatch from blocks (knee) 80% x 1 x 7 on the minute
  • Snatch balance 85% x 1 x 5
  • Jumping back squat 45% x 5 x 5
  • 4 times:
    • Incline bench x 8 moderate weight
    • RDL x 8 moderate weight
    • High box jump x 5

Week 4

Happy New Year!

That’s a 445# snatch. And if it wasn’t slow enough for you:

http://www.allthingsgym.com/lu-xiaojun-177kg-snatch-world-record-2016-olympic-games/

Tuesday 3 Jan

  • Halting snatch pull + dip muscle snatch + dip snatch light x 5
  • Snatch pull + 3 sec snatch pull to knee + hang snatch (knee) 70-85% x 2+1+1 x 7
  • OHS 80% x 3 x 5 (% of OHS, if not known use % of snatch)
  • Back squat 70% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 10 RDL moderate weight
    • 30 sec hollow body

Thursday 5 Jan

  • Halting clean pull + power position clean + power jerk light x 5
  • 3 sec clean pull to knee + hang clean (knee) + jerk 70-85% x 1+1+2 x 7
  • Clean pull w/ pause in power position 100% x 2 x 4
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 4 double KB overhead walking lunge each leg

Saturday 7 Jan

  • Press in split light x 3 x 5
  • Snatch heavy single, then 2 waves of singles at 80, 85, 90% of this
  • C&J 80-95% x 1 x 6
  • Clean DL 110% x 3 x 3
  • Front squat 70% x 2 x 7 on the minute, fast reps

Sunday 8 Jan

Make up day, or:

  • Clean from blocks 75% x 1 x 7 on the minute
  • Strict press 75% x 5 x 5
  • Jumping squat 45% x 5 x 5
  • 4 times:
    • 12 windshield wipers (floor)
    • 8 bent rows moderate weight
    • 2 turkish get-up each arm, heavy as possible

Week 3

Happy holidays to everyone! If you have questions let me know. If you have singlets, start wearing them on Saturdays. Send me videos/post in the facebook group if you want feedback.

Note – don’t drop your jerks behind you.

Tuesday 27 Dec

  • Halting snatch pull + dip muscle snatch + dip snatch light x 6
  • 3 sec snatch pull to knee + hang snatch (knee) + OHS 75-83% x 1+1+2 x 7
  • Snatch pull w/ pause in power position 100% x 2 x 4
  • Back squat 76% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 2-4 strict hspu into 30 sec handstand hold
    • 20 Russian twists

Thursday 29 Dec

  • Halting clean pull + power position clean + power jerk light x 5
  • Clean pull + 3 sec clean pull to knee + hang clean (knee) 75-83% x 2+1+1 x 7
  • Jerk 75-85% x 2 x 5
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 3 single arm KB overhead lunge each leg, each arm, heavy as possible

Saturday 31 Dec

  • Press in split light x 3 x 5
  • Snatch 80-95% x 1 x 8
  • C&J 80-95% x 1 x 6
  • Clean DL 106% x 3 x 3
  • Front squat 76% x 2 x 7 on the minute, fast reps

Sunday 1 Jan

Make up day, or:

  • Snatch from blocks (knee) 75% x 1 x 7 on the minute
  • Snatch balance 83% x 1 x 5
  • Jumping back squat 40% x 5 x 5
  • 4 times:
    • Incline bench x 8 moderate weight
    • RDL x 8 moderate weight
    • High box jump x 5

Week 2 – 12/19-25

Because schedules with strength will be moving around a little while I’m gone, I’ll be posting the whole week of workouts at the same time and you can get them done during open gym whenever you can, get them done early if you’re going away for Christmas/New Years, etc. Try to come into the third day relatively fresh (take a rest day before).

Also, as I’ve mentioned to some of you, the Sunday work is now a little bit more intense instead of an active recovery day. Only do these days if you’ve already done all three of the other workouts for the week.

Finally, I’ve also talked to a few of you about the American Open Series – could be fun to aim for this. Qualifying totals are relatively reasonable and within sight for many of you – it would be a weekend in Miami at the end of July.

http://www.teamusa.org/USA-Weightlifting/Resources/Qualifying-Totals/2017-American-Open-Series-II

Have a good few weeks and I’ll be back in the middle of January!

15625709_10100544639210775_2187238367256565980_o

I snatched this photo from Jamie.

Day 1 (Tuesday 20 Dec)

  • Halting snatch pull + dip muscle snatch + dip snatch light x 5
  • Snatch pull + 3 sec snatch pull to knee + hang snatch (knee) 65-80% x 2+1+1 x 7
  • OHS 80% x 3 x 5 (% of OHS, if not known use % of snatch)
  • Back squat 73% x 2 x 7 on the minute, fast reps
  • 4 times:
    • 15 weighted back extensions
    • 8 ab rollouts

Day 2 (Thursday 22 Dec)

  • Halting clean pull + power position clean + power jerk light x 5
  • 3 sec clean pull to knee + hang clean (knee) + jerk 65-80% x 1+1+2 x 7
  • Clean pull w/ pause in power position 95% x 2 x 4
  • 4 times, rest as needed:
    • 20 sec max strict pull-ups
    • 8 double KB strict press

Day 3 (Saturday 24 Dec)

  • Press in split light x 3 x 5
  • Snatch 75-90% x 1 x 8
  • C&J 75-90% x 1 x 6
  • Clean DL 103% x 3 x 3
  • Front squat 73% x 2 x 7 on the minute, fast reps

Day 4 (Sunday 25 Dec)

Make up day, or:

  • Clean from blocks 70% x 1 x 7 on the minute
  • Strict press 70% x 5 x 5
  • Jumping squat 40% x 5 x 5
  • 4 times:
    • 12 windshield wipers (floor)
    • 8 bent rows moderate weight
    • 2 turkish get-up each arm, heavy as possible