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| Thursday June 30 2005 |
1. front sqt+jerk: if your weakness is the jrk i want you to do 1fs+2 jerks, if your weakness is leg strength then i want 3 sqts + jerk. warm up to about 70% of your best cln and jerk, then work to a heavy set, i.e. 90%x1-2+1 x 2-3 sets. your total set number, including warm up sets should be about 7-9 sets total...working light to heavy.
2. front sqt: now we want to work leg strength....work to a heavy single, max for the day type single, then back off to 3 reps with your best clean weight for 2-3 sets.
3. snatch tech: work 15 minutes on your snatch tech. work that good starting and set up position (tight back, flat back, concentrate on keeping the shoulders over the bar, hips a tad higher than the knee's...then the lift off, concentrate on keeping that back angle the same, lifting the weight into position by using the legs!!
4. snatch push press: 5, 4, 3, 2, 1 go as heavy as you can on this exercise.
5. chins: 20 total
6. abs: your choice, but do them!!
enjoy!!
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| Wednesday June 29 2005 |
today's workout is geared towards some speed and strength movements.
1. snatch+ohs: 65%x3+3, 70%x2+3, 75%x1+3x3
2. clean+pp+jerk: your wt. will be kept to a minimum due to the pp, but i want to work that drive and finish that the press will give you. 1 clean +1 pp +1 jerk written as 1+1+1 x 5-6 sets. you select the wt. to use.
3. box jumps: get as high a box as you can safely make the jump. my son cody uses a 42" box. do 3 sets x 5 jumps.
4. glute ham back extensions: use weight while doing these: 3 x 10 reps
5. ball slams: use a 20 lb med ball, d-ball type of ball if you can....3 x 15 throws on the ground...follow and pick up by squatting down to receive the ball before the 2nd bounce.
6. stretch and cool down...maybe go into a pool to splash around, allowing the body to recover from the last 2 workouts.
enjoy!!!
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| Tuesday June 28 2005 |
1. clean and jerk: (70%x2, 75%x2, 80%x1)3
2. clean pull: 100%x3, 110%x3, 120%x3...work on good starting position, strong back and flat back.
3. back sqt: 70%x5, 75%x5, 80%x5x3
4. push press: 3 x 5 working on the drive and the finish.
5. chins: 15 total.
6. abs (you select the ab workout today)
remember our goal here. we are in the off-season and are looking to work lightly on the classical lifts, but we want to strengthen the total body as well as condition the body during this time period. normally i am a bulgarian style of program coach, so this deviates from my norm, but i think its neccesary to work this way periodically.
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| Monday June 27 2005 |
we are choosing to go into what i call a deviation from the norm of what my athletes do. we are assuming that there are no meets or big meets until december or so. i want to spend some time getting stronger, but still do the oly lifts.
monday:
1. snatch: (70%x3, 75%x2, 80%x1)5 rest no more than 90 sec between sets.
2. sn pull: 100%x5, 110%x4, 120%x3. maintain proper form
3. sn pp: 5x5, going to the heaviest that you can for 5 reps.
4. box jumps: 4 x 5
5. back extensions: 3 x 8.
6. evil wheel: 3 x 10
feel the pain and enjoy!!!
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| Sunday June 26 2005 |
sunday is a rest day!! recoup your energy!!
enjoy the day!!
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| Saturday June 25 2005 |
competiton saturday!!!
snatch: work to max for the day
cln and jerk: work to max for the day
get some!!!!
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| Friday June 24 2005 |
Friday's are rest days!! enjoy the rest, spend time splashing in the pool, but not too long. stretch if you want. drink lots of water. get ready for saturday's competition day.
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| Thursday June 23 2005 |
1. today we are doing the joe mills snatch workout emphasizing obviously the snatch: the key here is selecting a weight of about 70-75% of the best snatch, perform 1 snatch every 60 minutes for 5 sets. add 2.5 kg to each side for another 5 singles, each single on the minute as the first 5. add another 2.5 kg on each side....same protocol....1 snatch every 60 sec for 5 singles. now we add 1.25 kg on each side and we take as much time as we need between the next 5 singles. you should be close to your best snatch in training by the time you are finished.
rest 15 minutes
2. rack jerks bnk: work up to your best for the day. remember dip straight and drive hard. only do singles.
3. back sqt: work a medium wt. x 3, add wt. x 2, add wt. x 1, add wt. x 1....work up to a heavy single. back off for 2 sets of 3...medium to heavy wt.
4. glute ham back extensions: work the hamstrings hard here. 3 x 10
5. ball slams with the d-ball x 25 x 3 sets.
enjoy!!!
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| Wednesday June 22 2005 |
today's workout is emphasizing the clean and jerk. also note that we are not in a contest phase and that our goal is to work the lifts as always, but to also have some conditioning and functional training added.
1. clean and jerk: work to a 90% lift for 1 rep x 2 sets, drop 10 kg x 1 x 2, drop 10 kg x 1 x 2
2. snatch tech: work up to 80% x 1 x 5 sets. rest no more than 1 min between sets. work the turn over...make them look sharp and consistent.
3. pull ups or chin ups....25 total.
4. kb swings x 15 x 3 sets
5. ball slams x 10 x 3 sets.
these 2 in circuit fashion.
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| Tuesday June 21 2005 |
today's goal is to work the snatch position in the bottom.
1. snatch+ohs: 3+3 (means 3 snatches+3 ohs), 2+3, 1+3, 1+3, 1+3. go as heavy as you can keeping in mind the goal for the workout.
rest 20 minutes.
2. fs+jerk: if you have strong legs, work 1 fs+2 jerks for 4 or 5 sets not counting warm ups. if you have a strong jerk, but weak legs, then do 3 fs + 1 jerk. again work as heavy as you can making sure good form is the key.
this is alot of leg work, but it is also a positioning workout that will help the over-all lifts.
3. push press: 3-5 sets of 3-5, working on a good dip and strong drive.
4. glute ham back extensions, emphasizing hamstrings.
5. 3 x 15 roman chair sit ups.
enjoy!!
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| Monday June 20 2005 |
i am in south bend, ind, notre dame. got access to a computer for a day or so.
workout: 1 for the week.
1. front sqt: work up to heavy single
2. snatch: 3, 2, 1, 1, 1 about 85 percent or so.
3. clean and jerk: work up to 90 percent for a single, -10 kg x 1, -10 kg x 1
4. snatch: work on speed....all singles, no more than 6 singles but go as heavy as you feel you can and keep the speed going. this is a speed workout.
5. back and abs.
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| Saturday June 18 2005 |
snatch: competition style workout today....go to max.
rest 20 minutes
cln and jerk: max, competiton workout. meet conditions
front sqt: what you clean and jerked today, do a triple in the fs.
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| Wednesday June 15 2005 |
Day . june 15, 05
1. snatch: work up to 80%x1
2. rest 10 min
3. clean and jerk: work up to 90%x1
4. rest 15 minutes
5. snatch: max for day
6. fs: heavy single---do not waste time on lots of reps...get there.
7. abs
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