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Archive for the ‘Sport Specific’ Category

6 Weeks Out from Collegiates / Friday or Saturday

March 19th, 2010 No comments

Snatch 1/ /1/ 1/
Clean & Jerk 1/ 1/ 1/
4 Sets
10 Dips
8 Supine Pull Ups
6 Reverse Hyper Extension
4 Leg Swings (Tempo 1-0-2)

Categories: Sport Specific

6 Weeks Out from Collegiates / Thursday or Saturday

March 18th, 2010 No comments

Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Push Jerk Recovery 1/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110%
*Work off of Clean & Jerk PR.
Bench Press 3×5/+1.25-2.5kg > then last week
Bent Over Row 3×5/+1.25-2.5kg > then last week

Categories: Sport Specific

5 Weeks Out from Collegiates / Wednesday

March 17th, 2010 2 comments

Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Snatch 5×3/AHAP
Back Squat 3×5/80% of Monday

Categories: Sport Specific

5 Weeks Out from Collegiates / Tuesday

March 16th, 2010 2 comments

DeadLift 1×5/+1.25-2.5kg > than last week
Press 3×5/+1.25-2.5kg > than last week
Jerk Drive 3-5×1/AHAP
4 Rounds
10 Chin Ups
8 Weighted Sit Ups
6 Full GHD’s

Categories: Sport Specific

5 Weeks Out from Collegiates / Monday

March 15th, 2010 4 comments

Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Clean 5×3/AHAP
Back Squat 3×5/+1.25-2.5kg > than last week

Categories: Sport Specific

6 Weeks Out from Collegiates / Day 7

March 14th, 2010 No comments

Rest

Categories: Sport Specific

6 Weeks Out from Collegiates / Day 6 or Day 5

March 13th, 2010 1 comment

Snatch 1/ /1/ 1/
Clean & Jerk 1/ 1/ 1/
3 Sets
12 Dips
10 Supine Pull Ups
8 Reverse Hyper Extension
6 Leg Swings (Tempo 1-0-2)

Categories: Sport Specific

6 Weeks Out from Collegiates / Day 5 or Day 4

March 12th, 2010 No comments

Rest

Categories: Sport Specific

6 Weeks Out from Collegiates / Day 4 or Day 6

March 11th, 2010 No comments

Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Push Jerk Recovery 1/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110%
*Work off of Clean & Jerk PR.
Bench Press 3×5/+1.25-2.5kg > then last week
Bent Over Row 3×5/+1.25-2.5kg > then last week

Categories: Sport Specific

6 Weeks Out from Collegiates / Day 3

March 10th, 2010 No comments

Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Snatch 5×3/AHAP
Back Squat 3×5/80% of Monday

Categories: Sport Specific