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!

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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

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