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Monday Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Clean deadlift to mid-thigh + clean pull - 80% x 3+1 x 4 Pause back squat - 65% x 4 x 5

Week 3 of 6

Tuesday

Jerk - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3 Hang power clean (below knee) - 60% (of clean) x 3 x 3 Heaving snatch balance - 65% (of snatch) x 4 x 3

4 sets; no rest: 10 KB swings 10 DB chainsaw rows/arm

Wednesday

Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 Block clean pull + clean (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 Snatch deadlift to hip + snatch pull - 80% (of snatch ) x 3+1 x 4 Front squat - 70% x 2 x 2, 75% x 2 x 4

Thursday

Push press + jerk - 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2 Hang power snatch (below knee) - 60% (of snatch) x 3 x 3 Pin back squat (just above parallel) - 55% (of back squat) x 3 x 3, 60% x 3 x 2

3 sets; no rest: 2 min jump rope 3 (1 KB clean + 5 push press)/arm

Friday

Rest Day

Saturday

Rest Day

Sunday

Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - 80% x 3 x 5

For 5 minutes: (optional) 100 m row 5 burpees

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