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snatch 24 singles done EMOM with 70%
clean and jerk 24 singles done EMOM with 70% glute ham raises 4 sets of 10 work up to a record pullups 4 sets of 10 straight legged sit-ups 4 sets of 10 with a plate behind your head
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Back squat work up to a max single. Take your 3RM from last week as your last warmup. Then jump to a single.
push press work up to a max single. It may not be as much above your 3RM as you think it will be, so be conservative! Back extensions 2 sets of 10 hip extensions/back raise 2 sets of 10 snatch from 3 sets of 2 with 85%
and jerk jerk 3 sets of 2 (2+1) with 85% back extensions x10x10 hip extensions x10x10 power snatch from below the knee 3 sets of 2 with 85% of your best power snatch
power clean from the floor+ split jerk 3 sets if 2+1 with 85% back extensions x10x10 hip extensions x10x10 Back squat 8 sets of 3 with 82% try to keep rest periods to 2 min or less
push press 5 sets of 3 with 93% Back extensions 2 sets of 10 hip extensions/back raise 2 sets of 10 snatch 8 DOUBLES with 75% as much rest as needed
clean and jerk 8 doubles with 75% as much rest as needed glute ham raises 4 sets of 10 work up to a record pullups 4 sets of 10 straight legged sit-ups 4 sets of 10 with a plate behind your head Back squat 3 sets of 3 with 91% Do your first set with 91%, but increase over the next two sets with the goal of setting a new all-time 3RM record.
push press 3 sets of 3 with 91%. Do your first set with 91%, but increase over the next two sets with the goal of setting a new all-time 3RM record. Back extensions 2 sets of 10 hip extensions/back raise 2 sets of 10 snatch from below the knee 1x5 with 81% +. Your first set might be a PR, but if not make sure you add weight till you hit a new maximum for a set of 5.
Use straps, and the idea is to not let the bar touch the ground during the set. If you need to rest for a second or two, rest with the bar over your head. and jerk jerk 1x3 with 86%+ of best clean and jerk. Keeping up till you reach your maximum. Rest as little as possible between reps. Use singles to warm up. back extensions x10x10 hip extensions x10x10 power snatch from below the knee 1x5 with a new PR. You did 80% last wednesday, so let your first attempt be 81%. If you make that estimate how much more you can do and GO FOR IT!!! Use straps and don't allow the bar to touch the ground.
power clean from the floor and split jerk 1x3 with a new PR. Beat the 90% you did last week! Rest as little as possible between reps. Use singles to warm up. back extensions x10x10 hip extensions x10x10 Back squat 8 sets of 3 with 80% try to keep rest periods to 2 min or less
push press 5 sets of 3 with 92% Back extensions 2 sets of 10 hip extensions/back raise 2 sets of 10 |
Glenn PendlayGlenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams. Archives
August 2017
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