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Training August 16th to 22nd

glennpendlay — Mon, 16 Aug 2010 05:32:06 +0000

Monday

Snatch to 80%

Clean and Jerk to 80%

Front squat to max clean and jerk

NOON

snatch 3 sets of 3

clean and jerk 3 sets of 3

posterior chain work, 4 sets of 10

Snatch to max with 5 second hold at knee, 3 back off doubles

clean and jerk max with 5 second hold at knee, 3 back off doubles

Tuesday

Max on snatch from hang below knee

Max on power clean and jerk

Snatch and clean and jerk to 85-90%

posterior chain, 2 sets of 20, light

Wednesday

NOON

Squat 4 sets of 8

RDL 3 sets of 5

Posterior chain, 4 sets of 10

Thursday

NOON

Powersnatch to 80%

Powerclean to 80%

Powersnatch to 90%

Powerclean and jerk to 90%

2 sets of posterior chain, 20 reps light

Friday

snatch to 80%

clean and jerk to 80%

Front squat to clean and jerk max

NOON

Snatch to 90%

clean and jerk to 90%

snatch 5 doubles

clean and jerk 5 doubles

Saturday

NOON

squat, 4 sets of 8

RDL 3 sets of 5

posterior chain, 4 sets of 10

Training August 9 to August 14

glennpendlay — Mon, 09 Aug 2010 10:48:58 +0000

Last week we tapered a bit, rested a bit. The guys going to a local competition did mostly lifts but low volume, the guys not going to a meet did a variety of odd stuff. We all trained.

This week will go as follows… It will be a hard week…

Monday

Snatch 8 doubles with a pause at the knee

clean and jerk 8 doubles with a pause at the knee

various heavy lower back work

Snatch singles 8 singles with a pause at the knee

clean and jerk 8 singles with a pause at the knee

vertical exercise 5 sets of 10

Tuesday

8 sets of the following. weight in rack, front squat it twice, jerk it, drop it, take 20 kilos off, power clean it and put it back in the rack.

muscle snatch, 5 sets of 10

Wednesday

2 high pulls + one snatch, 8 sets

2 pulls + one clean and jerk

various lower back and posterior chain work

8 snatches

8 clean and jerks

Squat 4 sets of 8

Thursday

max on power snatch

max on power clean

Friday

Snatch light

Clean and jerk light

Snatch light for a few doubles

Clean and jerk light for a few doubles

Saturday

Snatch lto max, then 3 or 4 doubles with 10kg less

clean and j erk to max, then 3 or 4 doubles with 20kg less

squat 4 sets of 8

Training July 25th through the 31st

glennpendlay — Sun, 25 Jul 2010 07:47:07 +0000

Monday

Snatch several doubles at about 75%

clean and jerk to near maximum

Reverse hypers

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

Snatch several doubles up to as high a weight as possible

clean and jerk to about 75%

reverse hypers

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

Snatch light

clean and jerk light

Reverse hypers

Max snatch

max clean and jerk

Saturday

squat, 4 sets of 8

light snatch

light clean and jerk

Back raises

Training week of July 18th through 24th

glennpendlay — Mon, 19 Jul 2010 05:21:48 +0000

Monday

Snatch to about 90%

clean pulls to max clean

Muscle snatch 5 sets of 5

Snatch high pull doubles up to max snatch

clean and jerk to about 90%

Tuesday

powersnatch to max

powerclean to max

Wednesday

Snatch to about 90%

Clean pulls to max clean

vertical lift 3 sets of 10

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

Muscle snatch 5 ets of 5

Clean and push press fairly light

Snatch to max

clean and jerk to max

Saturday

Snatch pulls to max snatch

Clean pulls to max clean

Squats 4 sets of 8

Training for week of July 12th through July 17th

glennpendlay — Tue, 06 Jul 2010 05:23:09 +0000

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

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

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

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

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

clean and jerk to around 90% for 3 singles

Snatch 8-10 doubles with around 80%

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

Training week, July 5th through July 10th

glennpendlay — Sat, 03 Jul 2010 09:37:09 +0000

Monday

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

clean and jerk 5 singles with 75-80%

back raises

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

snatch, 3 doubles at about 80%

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

Back raises

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

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

clean and jerk 3 doubles with 70%

back raises

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

Saturday, July 3rd

glennpendlay — Tue, 29 Jun 2010 19:03:32 +0000

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.

Friday, July 2nd

glennpendlay — Tue, 29 Jun 2010 05:38:47 +0000

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

snatch to max

clean and jerk to max

Kettlebell work for 2 sets.

Thursday, July 1

glennpendlay — Tue, 29 Jun 2010 05:33:53 +0000

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.

Wednesday, June 30th

glennpendlay — Tue, 29 Jun 2010 03:18:48 +0000

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

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.