3 weeks til ETSU meet

Lighter volume on both the pulls and the conditioning this week.  Intensity stays high with the snatches and cleans.  Next week will be slightly more volume on the lifts and a medium volume week on conditioning.  The week leading up to the weightlifting meet will be different for those who are and are not competing.  With that said, if you are feeling good I am fine with you doing drop sets on the lifts both Monday and Wednesday.  Post any questions to comments.

1/21/13 Monday –

Snatch: heavy single
Clean and jerk: heavy single
Front squat: heavy single; 85%x2x2
Conditioning: EMOM 6 min – 10s max strict HSPU + 10s kipping HSPU, 5-10 GHD sit-ups, rest remainder of minute

1/22/13 Tuesday –

Tall snatch: 4x3
Mid-hang snatch: 70%x1x10
Power clean and power jerk: 75%x1x10
Conditioning: row or bike 20s hard 40s easy for 12 min – score is total meters - hard should be at or below 500m pace, easy should be guilt-inducing easy

1/23/13 Wednesday –

Clean and jerk: heavy single
Snatch: heavy single
Squat: 65%x10x3
Conditioning: Flight simulator – 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders

1/24/13 Thursday –

No hips standing muscle snatch: 3x10 @ light weight (maybe empty barbell)
Behind the neck snatch grip press: 3x10 @ light weight
Muscle clean: 5x3 @ light weight
Bench press: heavyx5x3 – heavier than last week
Skill: ring muscle-up work and then EMOM 6 min 1-5 muscle-ups

1/26/13 Saturday –

Snatch: heavy single; 85%x1x3
Clean and jerk: heavy single; 85%x1x3
Squat: 80%x3x3
Conditioning: for time with partner of equal strength and skill – 20 alternating deadlifts (315/225lbs), 60 pull-ups, 120 wall balls (20/14lbs), 60 pull-ups, 20 alternating deadlifts – deadlifts must be alternated every other rep, pull-ups in sets of 10, wall balls in sets of 20