20140507-103619.jpg

Monday Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 5 Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 5 Clean deadlift to knee + clean pull - 75% x 3+1 x 2, 80% x 3+1 x 3 Pause back squat - 60% x 5 x 3, 65% x 5 x 3 Week 2 of 6

Tuesday

Jerk - 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 Hang power clean (below knee) - 50% (of clean) x 3 x 2, 60% x 3 x 2 Snatch push press + overhead squat - 70% x 3+2, 75% x 3+2 x 2

Wednesday

Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5 Block clean pull + clean (below knee) - 75% x 2(1+1) x 5 Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2 Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2

Thursday

Push press + jerk - 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3 Hang power snatch (below knee) - 50% (of snatch) x 3 x 2, 60% x 3 x 2 Muscle snatch - 40% (of snatch) x 3 x 3

For 7 minutes: Max consecutive pull-ups Max consecutive push-ups No failed reps!

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 x 3

3 sets; 3 min rest: 200 m sprint

Comment