Week of 05042015

IGBB1

This is a test week. The exercises that have 100%+ are to establish a new 1rm.

Day 1

A) 5 x 3 – Power snatch – Begin @ 60% and increase AHAP

B) 5 x 3 – Power jerk – Begin @ 60% and increase AHAP

C) 5 x 3 – Power Clean – Begin @ 60% and increase AHAP

D) 5 x 2 – Front squat – Begin @ 65% and increase AHAP

Day 2

A) Clean & Jerk – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@100%, 1×1@100+%

B) 5 x 3 – Snatch balance – Begin @ 60% and increase AHAP

C) 5 x 2 – Jerk recoveries – Begin @ 80% and increase AHAP up to 120%

Day 3

A) 5 x 2 – Clean from mid thigh – Begin @ 60% and increase AHAP

B) Jerk from blocks – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@100%, 1×1@100+%

C) 5 x 2 – Snatch pulls – Begin @ 80% and increase AHAP up to 130%

D) Snatch balance – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

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Week of 04272015

This week is an easy one. Enjoy. Next week will be a test week. Be ready.

 

Day 1klokov lift2

1) 5 x 2 – Power Snatch – (70%, 75%, 80%, 80%, 85%)

2) 5 x 2 – Jerk from blocks – (70%, 75%, 80%, 80%, 85%)

3) 5 x 2 – High Hang Cleans – (70%, 75%, 80%, 80%, 85%)

4) 5 x 2 – Front squat – (65%, 70%, 75%, 80%, 85%)

 

Day 2

1) 5 x 2 – Clean & Jerk – (70%, 75%, 80%, 80%, 85%)

2) 5 x 2 – High Hang Squat Snatch – (70%, 75%, 80%, 80%, 85%)

3) 5 x 2 – Snatch First Pull – AHAP
*hold 3 seconds at the knees

 

Day 3

1) 5 x 2 – Snatch (full) – (70%, 75%, 75%, 80%, 85%)

2) 5 x 2 – 1 Power clean + 1 Front Squat + 1 Jerk – AHAP
*complete as a complex without dropping the bar.

3) 5 x 2 – Back squat – AHAP

 

Day 4

1) 5 x 2 – High Hang Power Snatch – AHAP

2) 5 x 2 – Clean & Push Jerk – AHAP

3) 5 x 2 – Overhead Squat – AHAP

Monday 04202015

1) 5 x 3 – High Hang Snatch  – AHAP – Focus on keeping the barbell path straight and close to the body.

2) 5 x 5 – Snatch Balance – Light working on speed. Hold at the bottom and adjust if need to.

3) 5 x 3 – Snatch first pulls – AHAP – Focus on leg drive and drill feet to the ground.

3) 5 x 5 – Overhead Squats – AHAP

Tuesday 04142015

1. Jerk grip strict press with head tilt – 10@65%, 10@70%, 8@75%, 6@80%
*Notes: Chin up and eyes find the ceiling on each rep

2. Front squat – 2, 2, 5, 3, AMRAP
*Notes: Start @ 65% and add if good form. No more than 80%. Relaxed hands and high elbows

3. High Hangh Clean – 3, 5, 7
*Notes: Emphasis on vertical torso and straight extension through the shoulders

4. Clean First Pull – 5 x 4 
*Notes: Partial deadlift (DL) to above the knee using leg drive and obtaining vertical shins as bar lifts off

Monday 04132014

1) 7 x 1 – 1x snatch push press + 3x overhead squat (OHS) with 3-second pause in bottom
*Notes: ending at no more than 80% of snatch. Adjust your OHS in the bottom position feet stable before coming out of hole.

2) 5 x 3 – 1x High Hang Power snatch + 1x OHS: 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
*Notes: ending at no more than 80% of snatch. Emphasis on a vertical torso and straight extension through the shoulders

3) 5 x 5 – Snatch-Grip Deadlift (SDL) with 3-second pause above knee on descent
*Notes: on the first pull maintain the trunk position at about 40 degrees above horizontal and vertical shins

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Friday 04102015

1) 5×3 – Back squat with pause @70-80%
*notes: First rep in each set has 3 second pause in the bottom

2) 3, 3, 3, 2, 2, 1 – Snatch balance with 3-second pause in bottom
*notes: Warming the receiving position and feeling the base of support and balance during pause 

3) 7×1 – Snatch with 3-second lift-off @ 75%
*notes: Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) 7×1 – Clean with 3-second lift-off + jerk with 3-second pause in split @ 75%
*Notes: Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

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Wednesday 04082015

1) 7×1 – Hang snatch above knee with 2 pauses
*notes: Ending at no more than 75% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS
2) 7×1 – 2-Cleans w/ two-pause push press
*notes: Ending at no more than 75% of 1RM clean – two-full cleans w/1-push press with Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

3) 5×5 – Snatch first pull w/3 sec hold – AHAP
*notes: Partial DL to above knee & hold for 3 seconds

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