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back squat 88% for 1 set of 5
push press 90% for 1 sets of 5 Glute-ham raises 4 sets if 10 with a band pullups 4 sets of 10
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snatch from floor work to 1RM
clean and jerk from the floor to 1RM snatch high pulls from the floor 85% 5X5 pullups do 4 sets of 10. Add weight if possible. sled drags 4 trips of 40 yards. take long slow steps single arm KB swings, 4 sets of 10 with each arm power snatch to 1RM
power clean to 1RM snatch high pulls 70% 5X5 jerk steps with bar in back squat position 4 sets of 10 steps with each leg KB single arm swings 6 sets of 10 reps EACH ARM Back squat 5 sets of 5 with 80%
Back extensions 4 sets of 10 hip extensions/back raise 4 sets of 10 snatch 80% for 12 singles done EMOM
clean and jerk 80% for 12 singles done EMOM glute ham raises 4 sets of 10 work up to a record pullups 4 sets of 10 chest supported rows 4 sets of 10 heavy as possible straight legged sit-ups 4 sets of 10 with a plate behind your head back squat 86% for 1 set of 5
push press 88% for 1 sets of 5 Glute-ham raises 4 sets if 10 with a band pullups 4 sets of 10 snatch from the knee work to 1RM
clean and jerk from the knee to 1RM snatch high pulls from the floor 80% 5X5 pullups do 4 sets of 10. Add weight if possible. sled drags 4 trips of 40 yards. take long slow steps single arm KB swings, 4 sets of 10 with each arm workout 1
power snatch from the knee to 1RM power clean from the knee to 1RM snatch high pulls 95% 5X2 workout 2 jerk steps with bar in back squat position 4 sets of 10 steps with each leg KB single arm swings 6 sets of 10 reps EACH ARM Back squat 5 sets of 5 with 85%
Back extensions 4 sets of 10 hip extensions/back raise 4 sets of 10 snatch 75% for 18 singles done EMOM
clean and jerk 75% for 18 singles done EMOM glute ham raises 4 sets of 10 work up to a record pullups 4 sets of 10 chest supported rows 4 sets of 10 heavy as possible straight legged sit-ups 4 sets of 10 with a plate behind your head |
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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