Ok. We're going to revisit the first 3 weeks of training to get numbers up a little. Try and use a few pounds more than last go 'round.
Week 4
Day 1 Clean Grip Deadlifts off Risers 3,3,3,3
Muscle Snatch 3,3,3,3
Snatch Balance 1,1,1,1,1,1
Post loads and comments.
Day 2
High Bar Back Squat 5,5,3,3,1,1
Jerk Balance 1,1,1,1,1,1
Weighted GHD Sit Ups 3 X 10 25#/15#
Weighted Ring Dips 8,8,8,8
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Day 3
40 Minute Run
Post mileage and comments.
Day 4
Hang Squat Clean 2,2,2,2
Good Mornings 8,8,8,8
Muscle Ups 20 minutes of technique work (Weighted, strict, max U/B)
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Day 5
Bench Press 5 X 5
Behind the Neck Press 5 X 3 (Snatch Grip)
Weighted Pistols 5,5,5,5 each leg
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Day 6
Snatch - Heavy Single
Clean and Jerk - Heavy Single
Day 7
5k Row
Post time and comments
Friday, May 31, 2013
Monday, May 13, 2013
Week 4
Day 1
Front Squat 3,3,3,3
Power Clean from Pull Boxes 3,3,3,3
15 GHD Sit Up X 4
Day 2
5 Touch and Go Push Jerks X 5
5 Touch and Go Close Grip Bench Press X 5
Weighted Bar Dips 3,3,3,3
Day 3
Heavy Clean and Jerk
Heavy Snatch
Day 4
45 Minute Run
Day 5
Back Squat 5 X 5
Seated Behind the Neck Press 3,3,3,3
Good Morning 6,6,6,6
Day 6
Deadlift 5 X 5
Weighted Pull Ups 5,5,5,5
Bulgarian Split Squat in Front Rack Position 8,8,8,8 ea. leg
Day 7
50 TGU's 53#/35#
30 Strict Deficit HSPU's
50 Back Rack Step Ups 16"/12" 135#/93#
Day 1
Front Squat 3,3,3,3
Power Clean from Pull Boxes 3,3,3,3
15 GHD Sit Up X 4
Day 2
5 Touch and Go Push Jerks X 5
5 Touch and Go Close Grip Bench Press X 5
Weighted Bar Dips 3,3,3,3
Day 3
Heavy Clean and Jerk
Heavy Snatch
Day 4
45 Minute Run
Day 5
Back Squat 5 X 5
Seated Behind the Neck Press 3,3,3,3
Good Morning 6,6,6,6
Day 6
Deadlift 5 X 5
Weighted Pull Ups 5,5,5,5
Bulgarian Split Squat in Front Rack Position 8,8,8,8 ea. leg
Day 7
50 TGU's 53#/35#
30 Strict Deficit HSPU's
50 Back Rack Step Ups 16"/12" 135#/93#
Monday, May 6, 2013
Week 3
Day 1
Bench Press 2,2,2,2
Behind the Neck Push Press 1,1,1,1
10 Ring Dips w/ 3 Second Eccentric Phase X 3
Post loads and comments.
Day 2
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch X 5
10 L Pull Ups X 4
Overhead Squat 5 X 5
Post loads and comments.
Day 3
45 minute Row
Post distance.
Day 4
Back Squat 3,3,3,3
Good Mornings 4,4,4,4
GHD Sit Ups 3 X 12; 25#/15#
Post loads and comments.
Day 5
Power Clean 2,2,2,2
Squat Clean 1,1,1
Weighted Pull Ups 3 X 8; 35#/20#
Day 6
Jerk Balance 2,2,2,2
Close Grip Bench Press 8,8,8,8
Bulgarian Split Squat 3 X 10 each leg.
Post loads and comments.
Day 7
800m Run X 5; 3 minute rest.
Post splits.
Day 1
Bench Press 2,2,2,2
Behind the Neck Push Press 1,1,1,1
10 Ring Dips w/ 3 Second Eccentric Phase X 3
Post loads and comments.
Day 2
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch X 5
10 L Pull Ups X 4
Overhead Squat 5 X 5
Post loads and comments.
Day 3
45 minute Row
Post distance.
Day 4
Back Squat 3,3,3,3
Good Mornings 4,4,4,4
GHD Sit Ups 3 X 12; 25#/15#
Post loads and comments.
Day 5
Power Clean 2,2,2,2
Squat Clean 1,1,1
Weighted Pull Ups 3 X 8; 35#/20#
Day 6
Jerk Balance 2,2,2,2
Close Grip Bench Press 8,8,8,8
Bulgarian Split Squat 3 X 10 each leg.
Post loads and comments.
Day 7
800m Run X 5; 3 minute rest.
Post splits.
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