Strength And Development Phase Week 2 Training Highlights

Umurbek Bazarbayev - Snatch - 135kg

Umurbek Bazarbayev – Snatch – 135kg (Photo credit: Peter J Dean)

Back on the platform after nearly  a month of winter sickness which turned into a necessary break from olympic training. Training breaks can have their psychological perks as well as restorative physical benefits, but it also comes with a decrease in physical strength and fitness. I maintained a regular bodybuilding/HIIT training program for the month I took off, but I’ve still noticed a huge decrease in strength. All the better reason to hit the ground training hard now.

Fuel for your training: Try this Naked Summer Bean Salad full of fiber, protein, and carbs or this egg frittata recipe with prosciutto shells.

Week 2 Programming Strength and Power Development Phase

Monday

  • Power snatch + 2 Snatch- 70% x 2 sets, 75% x 3 sets
  • Jerk off blocks- 75% x 3 x 5
  • Clean pull- 93% x 5 x 5
  • Back squat- 65% x 6, 70% x 6, 75% x 6, 80% x 5 x 2
  • Core

Tuesday

  • Power clean + 2 clean -70% x 2 sets, 75% x 3 sets
  • Snatch hi-pull- 73% x 5 x 3, 78 % x 5 x 2
  • Snatch balance- 65% x 3 x 2, 70 % x 3, 75% x 3 x 2
  • Push press- 78% x 5 x 5
  • Core

Wednesday

  • Muscle snatch- 65% x 5, 70% x 4, 75% x 3 x 2
  • 3-position clean (floor, knee, mid-thigh)- 70% x 2 sets, 75% x 3 sets
  • Snatch DL- 100% x 7 x 2, 100% x 5 x 3
  • Front Squat- 65% x 6, 70% x 5, 75% x 5, 80% x 3 x 2

Thursday

  • Rest- Optional light cardio day
  • Stretching/Soft Tissue

Friday

  • 3 position snatch (floor, knee, and mid-thigh)- 70% x 3 x 2, 75% x 3 x 3
  • Snatch pull- 93% x 5 x 5
  • Snatch push press- 75% x 5 x 5
  • Back squat- 65% x 5, 70% x 5, 75% x 4, 80% x 3 x 2

Saturday

  • Snatch- 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1
  • Clean and Jerk-70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1
  • Clean Shrug- 110% x 6 x 5
  • RDL- 68% (of clean) x 8 x 5

Stone and Barbell Training Facility. Family, it is so good to be back.

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