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Monday Block snatch pull + snatch (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 Block clean pull + clean (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 Clean pull - 90% x 3 x 4 Pause back squat - 65% x 3 x 2, 70% x 3 x 3

Week 4 of 6

Tuesday

Jerk - 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2 Hang power clean (below knee) - 65% (of clean) x 2 x 2, 70% x 2 x 2 Heaving snatch balance - 65% (of snatch) x 3, 70% x 3 x 2

5 sets; no rest: 5 push-ups 5 KB swings 5 pull-ups

Wednesday

Block snatch pull + snatch (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 Block clean pull + clean (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 Snatch pull - 90% (of snatch ) x 3 x 4 Front squat - 75% x 2 x 5

Thursday

Jerk balance - 55% (of jerk) x 3 x 4 Split push press behind neck - 60% (of jerk) x 3 x 4 Hang power snatch (below knee) - 65% (of snatch) x 2 x 2, 70% x 2 x 2 Pin back squat (just above parallel) - 60% (of back squat) x 3 x 4 3 sets; no rest: 10 1-arm DB split snatch/arm 200 m row

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 - heavy single

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