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 »

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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

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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

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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

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Squats, 4 sets of 8

Take a Kettlebell, a medicine ball, and maybe a dumbell, and spend 30 minutes doing a variety of stuff.  Make it as hard on yourself as you can.

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AM

Snatch 10 singles.  pause both off the ground and below the knee.  weight to be determined.

clean and jerk to 80%

back raises, work to max set of 10

PM

snatch to max

clean and jerk to max

Kettlebell work for 2 sets.

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Clean and Jerk exercises with 50kg for 1 minute, make it as hard on yourself as possible and dont put the bar down.

Powersnatch to max, but use a 3 second pause just off the ground.

swings for one minute.

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AM

Snatch 10 singles at about 80%, 3 second pause below knee

Clean and jerk, 6 singles at about 80%, 3 second pause below knee.

Some type of rowing, 3 sets of 10, just work hard.

Back raises, work to a hard set of 10

PM

Snatch to 90%.  Then 5 sets of snatch high pull + hang snatch, done as heavy as possible

clean and jerk to 90%.  Then 5 sets of clean pull, then hang clean/jerk, done as heavy as possible

Kettlebell clean and jerk, one set.

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Snatch exercises with 50kg for 1 minute, make it as hard on yourself as possible, do a variety of different exercises with a snatch grip without letting go of the bar.

Powerclean and jerk up to max, BUT take a 3 second pause with the bar 1 inch from the ground.

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This week will look strange to many followers of this blog.  Keep in mind that the lifters following this program have all just trained very hard and very specifically for a long time for Pan Ams, Junior Worlds, or both.  I have been and continue to be an advocate of pretty specific training, what many term the “Bulgarian” program.  But I also believe that every once in a while the body needs a little change of pace, while still working hard.  We will be adding in a few odd and unusual things to accomplish this for a couple of weeks, then phasing much of it out.  Who knows, something might seem to work and end up sticking.

AM

6-8 doubles on snatch with medium weight, done quickly.  Will attempt to do the second rep from the hang with a pause below the knee.

6-8 doubles on clean and jerk done quickly with medium weight.  medium probably means around 80%, but we will see how they look.

back raises.

PM

Snatch: three waves of 3 lifts, weight based on ability.

clean and jerk: three waves of 3 lifts, weight based on ability.

3 sets of 5 on muscle snatch from the hang.

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