Training August 9 to August 14

glennpendlay —  August 9, 2010 — Leave a comment

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

glennpendlay

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