The California Strength team is excited to have the former Oregon Duck Jeff Maehl and Nebraska’s Mike Smith join the 2011 NFL Combine team. Here is a video of Jeff, Mike, and the rest of the guys working through some drills.
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We had a heck of a day training today. 12 new personal records on the olympic weighlifting lifts. It was a “once in a year” type of day, everyone picking up barbells did something special. I mostly shut my mouth and sat down. A few videos are up on my facebook page or on the CaliforniaStrength youtube channel. Spencer Mormon has now officially begun his preparation for Junior Worlds, and, records are gonna fall. His snatch record today will be the first of many.
Monday
AM
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
PM
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
AM
Max on snatch from hang below knee
Max on power clean and jerk
PM
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%
PM
Powersnatch to 90%
Powerclean and jerk to 90%
2 sets of posterior chain, 20 reps light
Friday
AM
snatch to 80%
clean and jerk to 80%
Front squat to clean and jerk max
NOON
Snatch to 90%
clean and jerk to 90%
PM
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
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
AM
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
PM
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
AM
2 high pulls + one snatch, 8 sets
2 pulls + one clean and jerk
various lower back and posterior chain work
PM
8 snatches
8 clean and jerks
Squat 4 sets of 8
Thursday
max on power snatch
max on power clean
Friday
AM
Snatch light
Clean and jerk light
PM
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
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 Continue Reading…
