Monday

AM

Snatch several doubles at about 75%

clean and jerk to near maximum

Reverse hypers

PM

Snatch to near maximum

clean and jerk several doubles at about 75%

Back raises

Tuesday

Power snatch to max, then two doubles with about 15kg less

power clean and jerk to max.  then two doubles with about 15kg less

Some upper back and shoulder exercise.

Wednesday

AM

Snatch several doubles up to as high a weight as possible

clean and jerk to about 75%

reverse hypers

PM

snatch to about 75%

clean and jerk several doubles up to as high a weight as possible

Back squat 4 sets of 8

Back raises

Thursday

Power snatch to max

Power clean to max

Some shoulder and upper back strength movement

Friday

AM

Snatch light

clean and jerk light

Reverse hypers

PM

Max snatch

max clean and jerk

Saturday

squat, 4 sets of 8

light snatch

light clean and jerk

Back raises Read the rest of this entry »

Monday

AM

Snatch to about 90%

clean pulls to max clean

Muscle snatch 5 sets of 5

PM

Snatch high pull doubles up to max snatch

clean and jerk to about 90%

Tuesday

powersnatch to max

powerclean to max

Wednesday

AM

Snatch to about 90%

Clean pulls to max clean

vertical lift 3 sets of 10

PM

Snatch pulls to max snatch

Clean and jerk to about 90%

squat 4 sets of 8

Thurday

Powersnatch to about 90%

Powerclean to about 90%

Friday

AM

Muscle snatch 5 ets of 5

Clean and push press fairly light

PM

Snatch to max

clean and jerk to max

Saturday

Snatch pulls to max snatch

Clean pulls to max clean

Squats 4 sets of 8

To excel at something it must be done every day

Sometimes the coach doesn’t have the answer and the athlete just has to make it through the practice

Taylor Rooper has just started lifting for California Strength under Glenn Pendlay and the elite team members

Andrew Jester as well.

Great job guys!!

Ben,

A long time trainee at California Strength under David Spitz decided to try deadlifting today. He never deadlifts in training at the gym…

Jon North describes his recent push onto the National Stage in less than one year training with the elite team at California Strength under Glenn Pendlay and David Spitz

One small explanation, whenever possible, the whole set is done without setting the bar back to the floor.  So, a snatch double or clean double would be done by lowering the first rep and not quite letting the second ever touch the floor.

Monday

AM

2 snatch high pulls + one hang snatch, hang position just off the floor.  8-10 sets with 80%

clean and jerks, 4 singles with 85%

back raises

PM

Snatches, 4 singles with 85%

2 clean pulls + one hang clean + one jerk. 8-10 sets with about 80%

Muscle snatch 5 sets of 5

Tuesday

power snatch to 90%

power clean + 2 front squats + jerk.  8-10 sets at 90% of best power clean

vertical lift, 3 sets

Wednesday

AM

Snatch 85% for a double

clean and jerk for 8-10 doubles, 3 second pause off the floor on both, 80% of max.

Muscle snatch 5 sets of 5

PM

Snatch for 8-10 doubles, 3 second pause off the floor on both, 80% of max

squat 4 sets of 8.

back raises, 3 sets

Thursday

2 power snatches + 2 overhead squats.  8-10 sets at 90% of best power snatch

power clean to 90%

Friday

AM

clean and jerk to around 90% for 3 singles

Snatch 8-10 doubles with around 80%

PM

snatch to around 90% for 3 singles

clean and jerk 8-10 doubles with around 80%

Saturday

2 snatch high pulls + 1 snatch, 8-10 sets with around 80%

squats 4 sets of 8

Back raises 3 sets

Just wanted to congratulate Jon North on totaling 332, the highest total in the country in the 94kg weight class this year, at the Redwood Empire Championships today.  He went 155/177, missing the jerk after a good clean with 185.

Monday

AM

2 Snatch high pulls + 1 hang snatch.  8-10 sets with roughly 75-80%

clean and jerk 5 singles with 75-80%

back raises

PM

Snatch 5 singles with 85-90%

2 clean pulls + clean + jerk   6-8 sets with 75-80%

Muscle snatch 5 sets of 5, light

Tuesday

power clean + 2 front squats + jerk    8-10 sets with about 90% of best power clean

vertical exercise, 3 sets

Wednesday

AM

snatch, 3 doubles at about 80%

clean and jerk, 8-10 doubles with a pause off the floor each clean.  75-80%

Back raises

PM

snatch, 8 to 10 doubles with pause at knee, roughly 75-80%

clean and jerk, 3 doubles at about 80%

Back squat, 4 sets of 8

Thursday

2 snatches + 2 overhead squats     8-10 sets, around 75-80%

Muscle snatch, 5 sets of 5, light

Friday

AM

snatch 6 singles with a pause at knee.  Heavy as possible

clean and jerk 3 doubles with 70%

back raises

PM

snatch 3 doubles at 70%

clean and jerk, 6 singles with pause at knee, as heavy as possible.

Saturday

2 snatch + 1 snatch, 8-10 doubles with 75-80%

Back squat 4 sets of 8