Week 2.3 March 5-11

Next week will be a deload! Keep up the good work, may the glutes be with you.

Don’t pay attention to all the people talking about themselves at the beginning of the video, just skip to the end to see Clarence Kennedy’s power and stability at the bottom of back squats and be like that on your tempo squats.

Day 1

  • Strict press 75% x 5 x 5
  • 3 position muscle snatch up to 55%
  • Snatch pull + mid hang snatch pull + mid hang snatch 81% x (1+1+1) x 5
  • Clean muscle under light x 3 x 3
  • Clean pull + clean 81% x (2+1) x 5
  • Clean DL 110% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 60%
  • Block snatch (knee) 80% x 1 x 5
  • Press in jerk 50% x 5 x 5 (% of jerk)
  • Jerk dip + jerk 81% x (2+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 68% x (1+1+2) x 4
  • 4 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec
    • Overhead earthquake bar walk length of gym

Day 3

  • Tall snatch heavy single (no leg drive)
  • Snatch with pause in low hang + snatch balance 83% x (1+1) x 5
  • Tall clean heavy single (no leg drive)
  • Clean with pause in low hang + jerk 83% x (1+2) x 5
  • Snatch DL 115% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 75% x 2 x 10 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.1 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 76% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 76% x (1+1) x 4
  • 5 times:
    • Incline bench moderate/heavy x 5 (heavier than last week)
    • Hip thrusts x 5 w/ 5 sec at top of last rep (heavier than last week)
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 60% (of DL) x 6

Day 5

  • Strict press 78% x 5 x 5
  • Snatch 86% x 1 x 6
  • C&J 86% x 1 x 4
  • Back squat with 33×0, 76% x 3 x 4 (go lighter if you can’t keep good positions or keep tension at the bottom without bouncing)
  • 4 times:
    • Max distance standing broad jump x 5
    • Heavy double KB swings x 10 (heavier than last week)

Recommended Core / Conditioning

  • Open workouts 18.1 and/or 18.2
  • Back alley beat down abs in plank
  • Thorough warm up and 125m run fast x 5 (start at garage door, run up hill, walk back)
  • Recycle a workout from the last few weeks

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