Gen.Cyc Wk 4: Power Sn & Cl, Snatch Balance, Jerk + Abs

Tuesday 4-24

• Power snatch - 75% x 2 x 3
150 x 2 x 3
• Power clean - 75% x 2 x 3
195 x 2 x 3
• Snatch balance - max for day
195
• Jerk - 75% x 2 x 5
195 x 2 x 5

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side, 70#

Gen.Cyc Wk 2: 3 Pos Sn, HPC+PP+Jerk, Bench+Chins, Halting DL

Tuesday 4-10

• 3-position snatch (high to low) - 65% x 5 sets
125-130-130-130-135
• HPC + Push Press + Jerk 70%-80% x 5
185-190-205-210-195
• Bench 5/3/1 + AMRAP -1 Pull-ups
265-300-335x8/9-8-8
• Halting Snatch Deadlift - 80% x 4 x 3
160 -160-160
• Sit-up - 70 total
TBA

Gen.Cyc Trans.Wk: Sn+OHS, HPC+PP+Jerk, Bench+Chins, Halting DL

Tuesday 3-27

• Snatch + 2 OHS - 60% (of snatch) x 5 sets
120 x 5 sets
• HPC + Push Press + Jerk 65%-75% x 5
185-200-205-210-215
• Bench 5/5/5 + AMRAP -1 Pull-ups
225-265-300x8/8-7-8
• Halting Snatch Deadlift 75% x 5 x 3
150 x 5 x 3

KBS x 15, 70#
Abs x 15

Gen.Cyc Wk 4: Skill/Power Day

Tuesday

Power Snatch - 75% x 2 x 3
135-145-155
Power Clean + Jerk (1+1) x 2 x 3
190-200-210
Snatch Balance - MFD
205

3 sets:
Ab Wheel x 15
Side bends x 10/side, 70#

Wk 3: Snatch Skill Day

Tuesday 2-7

High-Hang Power Snatch + OHS (2 sec pause in bottom) (1+1) x 3
95-95-95
High-Hang Snatch 65%-75% x 1 x 5
95-115-125-125-125-130
Push Press + Jerk 65%-75% (1+1) x 5
195-210-225-205-205
Halting Snatch Deadlift 80% x 3 x 3
150-150-150

Clean Pull + Jerk, Pause Back Squat, Clean Deadlift & Abs

Wednesday 12-28

A1. Clean Pull
190x3-205x3-220x2-235x2-245x2
A2. Jerk (from rack)
190x3-205x3-220x1-235x1-245x1
B. Pause Back Squat x 3 + 30" Box Jump x 3
325-335-345-355-365

I worked on using a wider clean grip and stretched between sets working on front rack. 

C. 3 sets:
Clean Deadlift, 245 x 5
Windmill, 25# x 10/side
Hanging leg raises x 20

Clean & Jerk Skill Day

Tuesday 12-20


Clean Deadlift + High-Hang Clean– 75% x 2 x 3
190 x 2 x 3
OHS – 85% x 2 x 3
185-195-205
Push Press + Jerk – 70% x 2 x 3
210 x 2 x 3
Clean Deadlift – 105% x 4 x 3
315 x 3 x 3

Snatch Skill Day, Push Press + Jerk

Tuesday 12-13

Snatch Balance + 1 ¼ OHS – 80% x 2 x 3
170 x 2 x 3
Push Press + Jerk – 65% x 2 x 3
195-205-205
Snatch Deadlift + High-Hang Snatch – 75% x 2 x 3
135-140-140
Snatch Deadlift – 105% x 4 x 3
205 x 4 x 3

Snatch Balance @70%, Jerk, @80% Halting DL + High-Hang Clean @70%

Wednesday 12-7


Snatch Balance – 70% x 2 x 3
145 x 2 x 3
Jerk – 80% x 2 x 5
240 x 2 x 5
Halting Clean Deadlift + High-Hang Clean – 70% x 2 x 5
175 x 2 x 5

High-Hang Snatch + Snatch Balance + 1 1/4 OHS, Halting DL + High Hang Snatch, Push Press + Jerk, Snatch DL

Wednesday 11-30


High-Hang Snatch + snatch balance + 1 1/4 OHS – 5 x 3
95-115-125
135 - 5x3
Halting Snatch Deadlift + High-Hang Snatch – 70% x 2 x 5 135 x 2 x 5
Push Press + Jerk – 60% x 2 x 3
185-215-185
Snatch Deadlift – 100% x 5 x 3
205 x 5 x 3

1 1/4 OHS, Power Snatch @ 75%+, Jerk @ 75%+, Snatch Pull > Box Jumps & Pull-ups

Wednesday 11-9

OLY TRAINING:
Warm-up, 1 1/4 OHS 3-5 reps x 5 sets
95x5-115x5-135x5-155x3-160x3

•Power snatch - 75% x 2 x 5
155-165-165-175-175-185(F-1-F-F)
•Jerk - 75% x 2 x 5
225-235-245-255-265*
•Snatch pull - 95% (of snatch) x 3 x 3
185-185-185

3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10

TBA

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

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

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

Mid-Hang Snatch, Power Jerk, Snatch Pull > Sit-ups

Wednesday 9-21

OLY TRAINING:
Snatch from blocks or mid-hang - 65% x 2 x 6
135 straight sets
Power jerk - 65% x 2 x 6
HPC + PJ 190-195-200-205-210-215-220
Snatch pull - 90% (of snatch) x 4 x 5
185 straight sets
Sit-up - 70 total
40+30

3 Position Snatch, Power Jerk + Split Jerk, Snatch Pulls > Sit-ups

Monday 9-12

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 65% x 5 sets
185-190-195-200-205
•Snatch pull - 85% (of snatch) x 5 x 5
205* straight sets
•Sit-up - 60 total
30x2

*I was feeling good and meant to do 185 instead of 170 (85%)

Halting Deadlift + Hang Clean, Clean Grip Deadlift, Snatch Balance, Jerk > AMRAP Pull/Chin-ups & HSPU

Monday 7-25

OLY TRAINING:
Halting Clean Grip Deadlift+ Mid-Hang Clean 70%x2x5
175x2x5
Clean Grip Deadlift 100%x5x3
250x5x3
Snatch Balance 70%x2x3... I did 5x5 to work on tech
95-105-115-125-135
Jerk 80%x2x5... from the floor, PC
215-225-225-225-225

A1. AMRAP dead hang alt chin/pull-ups
14-11-11-10
A2. AMRAP HSPU
16-12-9-9