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This 6 week cycle is an emphasis on Pulling.  Working on keeping arms straight all the way through the Pull.  Any questions just ask.  Lets get this technique down.  Get after it! Monday

• Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 • Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 • Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2 • Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2 This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).  

Week 1 of 6

 

Tuesday

• Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 • Hang power clean (below knee) - 50% (of clean) x 3 x 4 • Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3

4 sets; no rest: 8 1-arm KB swings/arm 8 pull-ups

 

Wednesday

• Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 • Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 • Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2 • Pause back squat - 65% x 5 x 2, 70% x 5 x 4

 

Thursday

• Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2 • Hang power snatch (below knee) - 50% (of snatch x 3 x 4 • Muscle snatch - 35% (of snatch) x 3 x 4 • Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2

3 sets; no rest: 400 m row 15 dips

 

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 - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3

4 sets; no rest: 10 DB push press 10 DB chainsaw rows/arm

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