Training Cycle 8-26-13 to 12-14-13

So I increased my oly work with my coach from 3 to 5 days a week.  Basically I won't be doing any strength work on my own and everything will be planned by my coach.

The next meet I will be in is on Dec 14, 2013, so that gives us a 16 week cycle.  I think, as usual, the cycle will begin by focusing on strength with reasonably light technique work, and will progress to more heavy snatches and C&Js later.

This week (today will suck big time):

Week 1

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Monday
  

    - H Mu Sn (kn) - 60% x 3 x 3

    - 2-position clean (floor, Hip) + J (1+1+2) - 60% x 4 sets

     
           
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Tuesday

    - B Sq - 83% x 3 x 5

    - Sn DL - 110% (of snatch) x 3 x 3

    - P P - 80% x 5 x 5

    - Pull-ups – Max reps x 2

    - Weighted sit-ups - 3 x 10

    
           
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Wednesday
 

    - P Sn - 75% x 2 x 3

    - Sn Bal - heavy single; 80% x 2 x 2

           
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Thursday
 

    - F Sq - (70% x 3, 75% x 2, 80% x 1) x 3

    - Sn Pu - 100% (of snatch) x 3 x 3

    - Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single

   
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Friday
 

    REST
     
           
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Saturday
 

    - Sn - heavy single

    - C & J - heavy single

    - B Sq - heavy single

    - Ab wheel - 3 x 15