Wednesday 8/14

Wave cycle (heavy):

  • snatch 80% x 1 x 5
  • clean and jerk 80% x 1 x 5
  • pause back squat — 3 rep max (3-4 second pause at bottom)
  • 3 sets of: squat jumps x 5 and stiff-legged tempo deadlift x 8

(The jumping squats are without weight.  Jump as high as possible on each rep and absorb into the bottom of the squat, using the rebound from the bottom to jump on the next rep.  Deadlift using light weight, tempo is 2010 with slow eccentric — think of this as a loaded hamstring stretch.)

Beginner cycle:

  • 3 position snatch x 5 (light/medium)
  • 2 position clean x 5 (light/medium)
  • back squat 3 x 5 (light, controlled eccentric and explosive concentric)
  • push press 3 x 5 (medium)
    (compare to 1/9/13)

8 thoughts on “Wednesday 8/14

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