Tuesday, 11/3: That's how I roll
Week 11, Day 2
1. Snatch Balance: Try to hit over 100%
2. Clean Pull: Just work up to a set at 105-110%
3. Pull Ups: 3x10
4. Back Ext: 3x10, use some weight, but keep it light to moderate
5. Abs: 3 sets
Monday, 11/2: Less than two weeks out...
Week 11, Day 1
1. Snatch: Up to a heavy single
2. CJ: Up to a heavy single
3. Front Squat: 105-110% of your max Clean
4. Dips: 3 sets
5. Weighted Abs: 3 sets
Saturday, 10/31: Happy Halloween!!
Week 10, Day 6
1. Snatch: 1 RM
2. CJ: 1 RM
3. Front Squat: 1 RM
Only three misses for each exercise, treat it like a competition!
Thursday, 10/29: Eh?
"Where did all the rainbows go?"
1. Power Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Snatch Pull: 3x3, go as heavy as you can
3. Pull Ups: 3x10
4. Box Jumps: 4x3
5. Back and Abs: 3 sets each
Wednesday, 10/28: Exercise easynot, nice
1. Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Clean: Up to a heavy single, -10% for 2x1
3. Front Squat: 4 sets of 2, working up to a max double
4. Press: 5 sets of 3
5. Ring Push Ups: 3x15
6. Abs: 3 sets
Tuesday, 10/27: Say whaaaaaaat?
1. Power Clean: 1 RM, -5% for 2x1, -10% for 2x1
2. Clean Pull: 3x3, go up as heavy as you can, but only do 3 working sets.
3. Pull Ups: 3x10
4. Bent Over Row: 3x5, use some heavy weight
5. Back Ext.: 3x10, use some weight
6. Box Jump: 4x3
Monday, 10/26: 3 weeks left!
Isn't she adorable?Week 10, Day 1
1. Sn. Balance: Up to a heavy single. Try to hit more than your PR snatch.
2. Snatch: 85% for 3 sets of 1
3. CJ: Up to a heavy single, then -5% for 2x1, -10% for 1
4. Back Squat: 4x2 ascending. Just find a good starting weight, then work your way up.
5. Hamstring Exercise: 3 sets
6. Ring Dips: 3 sets
Saturday, 10/24: Go Speed Go
Week 9, Day 6
1. Snatch: 1 RM
2. CJ: 1 RM
3. Front Squat: 1 RM
Only allow yourself 3 misses. Again, this doesn't mean you HAVE to miss 3 times, but if you are missing weights below your personal best, then back down.
Thursday, 10/22: It's peanut butter jelly time...
Week 9, Day 4
1. Power Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Snatch Pull: 3x3, go as heavy as you can keeping your speed up.
3. Chest to bar Pull Ups: 3 x 10
4. Box Jumps: 5x3
5. Back Ext: 3x10 w/ weight
6. Abs
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