Snatch, Clean & Jerk @ 90%, Front Squat @ 93% > Abs

Monday 10-31

OLY TRAINING:
•Snatch - 90% x 1 x 4
170 x 1 x 4
•Clean & jerk - 90% x 1 x 4
235 x 1 x 4
•Front squat - 93% x 2 x 3
275 x 2 x 3
Sit-ups 80 total
40 x 2

3 sets; no rest:

1-arm KB clean + push press x 10/arm
10 hanging leg raise
55# DB

Deadlift 5x5 @ 70-80%

Saturday 10-29

TRAINING:
Deadlift 5x5 @ 70-80%
405-425-435-445-455

Snatch, Clean & Jerk @ 90%, Back Squat > Chins & Dips

Friday 10-28

OLY TRAINING:
•Snatch - 90% x 1 x 4
170 x 1 x 4
•Clean & jerk - 90% x 1 x 4
235 x 1 x 4
•Back squat - 88% x 3 x 3
365-405x2,-375-385

Did a couple extra sets of snatch to try to get loose, went for a extra on C&J and had to try about 5x to get it... Had to back way off of my back squat %... I just wasnt feeling it today... should have ate after the game, hips were tight and my mind wasnt in it

AMRAP x 4
Chin/Pull-ups, 15-10-10-10
Dips. 20-15-15-15

Mid-Hang Snatch, Power Jerk @ 70%, Snatch Pull > Abs

Wednesday 10-26

OLY TRAINING:
•Snatch from blocks or mid-hang - 70% x 2 x 5
135 x 2 x 5
•Power jerk - 70% x 2 x 5
185-180-195-200-205
•Snatch pull - 95% x 3 x 5
185 x 3 x 5
•Sit-up - 80 total

Snatch, Clean & Jerk @ 80%, Back Squat 3RM, SLDL

Monday 10-24

OLY TRAINING:

Snatch - 80% x 1 x 5
95-115-135-145
155-155-165-165-170
Clean & jerk - 80% x 1 x 5
170-190
205-210-215-220-225
Pause back squat (3 sec pause in bottom) - 3RM
135-225-275-315-350-365-375
385 +20
Stiff-legged deadlift - 3 x 6
295-305-315

3-Position Clean @ 70%, Clean Pull, Snatch Balance 1RM

Saturday 10-22

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
185 x 5 sets
•Clean pull - 90% (of clean) x 5 x 5
235 x 5 x 5
•Snatch balance - max for day; 78% of that x 2 x 3
95-115-135-155-165-175-185-195
205 PR, 155 x 2 x 3

Snatch, Clean & Jerk @ 80%, Front Squat @ 88%, Back Squat 20RM >Abs

Friday 10-21

OLY TRAINING:
•Snatch - 80% x 1 x 5
95-115-135-145
155 x 1 x 5
•Clean & Jerk - 80% x 1 x 5
155-185
205 x 1 x 5
•Front squat - 88% x 3 x 3
235-265 x 3 x 3
285 x 1-285(F)-285 x 1
Back Squat 20RM
305
Sit-ups 60 total
40-(20push-ups)-20

3 Position Snach, Power Jerk+Split Jerk @ 70%, Snatch Pull > Abs

Wednesday 10-19

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 70% x 5 sets
 205 straight sets (PC + PJ+SJ)
•Snatch pull - 90% (of snatch) x 5 x 5
185 straight sets
•Sit-ups - 3 x 20
40 slow and steady burpees

Snatch, Clean & Jerk @ 80%, Back Squat @ 78% > DB's & K2E's

Monday 11-17

OLY TRAINING:
•Snatch - 80% x 1 x 5
95-115-135
155 x 1 x 5
•Clean & Jerk - 80% x 1 x 5
155-185
205 x 1 x 5
•Back squat - 78% x 5 x 5
135-225-295-335
365 x 5 x 5

3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows
25# DB's

1RM: Snatch, Clean & Jerk, Back Squat > SLDL & Abs

Friday 10-14

OLY TRAINING:
•Snatch - max single
95-115-135-150-160-170-180-190PR-195(F)
•Clean & Jerk - max single
195-215-235-245(F)(F)-245-255PR-265(F)-260(F)
•Back Squat - max single
405-430-455 (stalled 1/2 way and needed a spot)
•Stiff-legged deadlift - 3 x 5
285-295-305
•Sit-up - 3 x 20
As Rx'ed
 
Note to self: do not do GHD leading into a max day... especially it on the back squats

Power Clean @75%, Clean Pull, Snatch Balalnce 1RM > Abs

Wednesday 10-12

OLY TRAINING:
•Power Clean - 75% x 2 x 5
200-205-210-215-220-225-230x1-235x1
•Clean pull - 95% (of clean) x 3 x 3
255-255-255
•Snatch balance - max for day
175

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side

Snatch, Clean & Jerk @ 90%, Front Squat @ 95% > Bent Rows & Halfmoons

Monday 10-10

OLY TRAINING:
•Snatch - 90% x 1
145-155-165-175
180(PS+OHS) (F) (PS+OHS)
•Clean & Jerk - 90% x 1
180-205-225-235
•Front Squat - 95% x 1 x 2
280(F)-280 x 1 x 3

3 sets; no rest:
Sandbag bent row x 10
135# bent over row x 10
Sandbag halfmoon x 5/side
45# plate floor overhead to floor, alt R/L for 10 reps

Deadlift Assistance, Press & Wtd Chins

Saturday 10-8

TRAINING:

A. Snatch Grip Halting Deadlift, x 3
135-185-225-285-305-330-355x1-380x1-405x1
B. Clean Grip Platform Deadlift, x 3
255-285-305-330-355-380-405
C. Press, x 3
155-165-175-185-195-205-215-225
D. Weighted Chins, x 3
50-60-70-80-90-100x1
E. Rack Pulls
365-385-405-425-445-465

Snatch, Clean & Jerk @ 95%, Back Squat @ 90% & 20RM

Friday 10-7

OLY TRAINING:
•Snatch - 95% x 1
160-170-180-185
190(Power Snatch + OHS)-190(F)-190 (Power Snatch + OHS)
•Clean & Jerk - 95% x 1
210-230(F)-230-240
250(F)-250
•Back squat - 90% x 1 x 5
405 x 1 x 5
20RM
275 (61%) x 20 reps

185 was clean which is a PR on a full Snatch, 190 is also a PR power snatch + OHS
250 ties PR from C&J on Mon, hoping for 255 maybe 260 next week
Back squat felt good, wasnt sure about the 20 RM after 90%, but it wasnt too bad

Power Snatch, Jerk @ 75%, Snatch Pull > DB Circuit

Wednesday 10-5

OLY TRAINING:
•Power snatch - 75% x 2 x 5
160-160-170-175-185
•Jerk - 75% x 2 x 5
220 x 2 x 5, HPC + JERK
•Snatch pull - 95% (of snatch) x 3 x 3
205 x 3 x 3

7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge
55# DB

Snatch, Clean & Jerk @ 90%, Pause Back Squat 2RM > Body Wt Circuit

Monday 10-3

OLY TRAINING:
•Snatch - 90% x 1 x 3
180 x 1 x 4... the last set was the only good one
•Clean Jerk - 90% x 1 x 3
235-240-245(F)-235
•Pause back squat (3 sec pause in bottom) - 2RM
275-315-365-385-405
•Stiff-legged DL - 3 x 6
255-265-275

Body Wt. Circuit
1.Push-up
2.Pull-up
3.Squat jump
10 reps x 5 sets

Deadlift Assistance & Bilateral Circuit

Saturday 10-1

TRAINING:
Snatch Grip DL w/straps x 3
255-265-275-285-295-300
A1. Platform Clean Grip DL w/straps x 3
315-340-365-385-405-415
A2. Rack Pulls w/straps x 3
275-350-375-400-425-455-475-490-500

Bilateral Circuit
5 sets, no rest
5 high pulls
5 power cleans
5 push press
50# DB's x 5 sets, drop and shake after each set