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Week of 2/13 Strength & Conditioning Program

DAY 1 Sumo deadlift 5 rep max, -5-10kg 5×5 Reverse grip bench press 5 rep max, -5-10kg 3×5 Incline Barbell Press superset with Incline Dumbbell flyes 4×12+6 (12 reps should be hard but not maximum/6 reps should be to muscular failure) Prone Bench Rows 5×8 heavy Reverse hyper extension with band off GHD 3X10 Conditioning:...

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Week of 2/13

2/13 Monday Snatch off platform with 3 sec pause at shin 5×2 75-85% Snatch off high block (starting near hips) 3×2 80-85%   Snatch deadlift +snatch pull 5×2+2 90-110% (% of snatch) Bench Press 5 rep max, -5-10kg 2×5 V-up 3×20 Box jump 5×3 medium height 2/14 Tuesday Back Squat 1×7 70%, 5×5 80% Back...

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Weekly of 2-6-17

2/6 Monday Snatch Deadlift +Hang Snatch from shin+ Overhead squat 5×2+1+2 70-80% (% of snatch) Snatch Pull off platform with 3 second pause at knee 5×3 85-100% (% of snatch) Front squat with 5 sec. pause at bottom 6×2 80% Bench Press 5×10 65-75% Bounding 5×5 outside or on carpet 2/7 Tuesday Back Squat 5×7...

Posted by February 5, 2017February 5, 2017
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Week of 1-30-17

1/30 Monday Snatch Deadlift +Hang Snatch from shin+ Overhead squat 5×1+1+2 70-80% (% of snatch) Snatch Pull off platform with 3 second pause at knee 5×3 85-100% (% of snatch) Front squat with 5 sec. pause at bottom 5×2 80% Bench Press 5×10 60-70% Bounding 5×5 outside 1/31 Tuesday Back Squat 5×7 70%, bodyweight A.M.R.A.P....

Posted by February 3, 2017February 3, 2017
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Week of 1-23-17

1/23 Monday Snatch 95%x1, 90% 2×1, 85%2×1 Clean and Jerk 90% 2×1, 85%2×1 Clean pull 90% 3×3 Back Squat 80% 5×5 1/24 Tuesday Power Snatch 90% 2×1, 85% 2×1, Power Clean and Jerk 90% 2×1, 85% 2×1 Clean grip overhead squat 50% of clean 5×2 Situp 3×20-30 1/25 Wednesday snatch technique 40-50% 5×3 clean and...

Posted by January 28, 2017January 28, 2017