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)

 

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