Week 3 – 3/13-3/19

Keep paying extra attention to warmup attempts, use everything you do in the gym to get better! If it’s light, make it fast and crisp.

Registration for the RVA Open starts this Friday at 7pm and will undoubtedly sell out very fast. It’s a sanctioned meet in June, a lot of you should consider doing it. Let me know if you have questions.

http://rvaopen.com

Tue 14 Mar

  • 5 sec snatch DL + muscle snatch from below knee + snatch balance, light x 5
  • Snatch pull + snatch from below knee w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 80% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 100% x 2 x 4
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 16 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from below knee + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 85-90% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 15 sec hold at top of last rep
    • OHS 50% x 5 at 33×1 tempo

Sat 18 Mar

  • Tall snatch, light x 3 x 5
  • Snatch heavy single, two waves at 80-85-90% of this
  • C&J heavy single, wave at 75-80-85-90% of this
  • Back squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 19 Mar

  • Jerk grip OHS light x 3 x 5
  • Split jerk heavy single, then two waves at 80-85-90% of this
  • Clean pull from deficit 95% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

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