Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Friday, June 28, 2013
Wednesday, June 26, 2013
Week 1, Day 2
Snatch: 8 singles
Pause front squat: 3 sets of 3 reps
Press (behind, jerk grip): 3 sets of 5 reps
Pause front squat: 3 sets of 3 reps
Press (behind, jerk grip): 3 sets of 5 reps
Monday, June 24, 2013
Week 1, Day 1: Beginning of modified Texas Method
Clean and jerk: 8 singles
Back squat: 3 sets of 5 reps
Segmented snatch deadlift: 1 set of 5 reps
Today begins an experiment with a modified "Texas Method" approach. The structure of the program is one high volume day early in the week, one low volume and low intensity day in the middle of the week, and one high intensity and low volume day at the end of the week. The high volume day is meant to drive continual progress on the high intensity day, and the low volume day is meant to provide some active recovery between the high volume and high intensity day. The goal is to increase the loads used on intensity day week to week (in the squat anyways). The loads used on volume day should follow along, but not necessarily at the same rate or even week to week. They should be chosen to optimize intensity day. When a stall is reached for a week or two on intensity, the loads should be backed off and then systematically increased back up week to week, hopefully blowing right passed the weights at which the stall occurred and continuing progress.
On the snatch and clean and jerk, when I write something like "8 singles", I mean 8 working singles, after a sufficient warm-up with weights ramping up to those working sets. These singles may start somewhere around 80-85% of 1RM. The goal is to make all of the lifts, and to increase the weight used across all sets over time. We are really just practicing the lifts at the heaviest weights we can use with good and consistent technique.
The segmented snatch deadlift is a snatch deadlift performed with pauses just off the floor, at the knee, and at the hip. The weight should be both raised AND lowered with these pauses. These should ideally be performed on a 1-2" riser as well, so that the first pause just off the floor is approximately at the same position that the bar would be broken off the floor in the full snatch from the floor. Weights should be as heavy as possible with positioning that exactly mimics the pull in a snatch (with the exception of the double knee bend). Straps are fine and should be used if grip strength limits the weight that can be used for this exercise.
Today begins an experiment with a modified "Texas Method" approach. The structure of the program is one high volume day early in the week, one low volume and low intensity day in the middle of the week, and one high intensity and low volume day at the end of the week. The high volume day is meant to drive continual progress on the high intensity day, and the low volume day is meant to provide some active recovery between the high volume and high intensity day. The goal is to increase the loads used on intensity day week to week (in the squat anyways). The loads used on volume day should follow along, but not necessarily at the same rate or even week to week. They should be chosen to optimize intensity day. When a stall is reached for a week or two on intensity, the loads should be backed off and then systematically increased back up week to week, hopefully blowing right passed the weights at which the stall occurred and continuing progress.
On the snatch and clean and jerk, when I write something like "8 singles", I mean 8 working singles, after a sufficient warm-up with weights ramping up to those working sets. These singles may start somewhere around 80-85% of 1RM. The goal is to make all of the lifts, and to increase the weight used across all sets over time. We are really just practicing the lifts at the heaviest weights we can use with good and consistent technique.
The segmented snatch deadlift is a snatch deadlift performed with pauses just off the floor, at the knee, and at the hip. The weight should be both raised AND lowered with these pauses. These should ideally be performed on a 1-2" riser as well, so that the first pause just off the floor is approximately at the same position that the bar would be broken off the floor in the full snatch from the floor. Weights should be as heavy as possible with positioning that exactly mimics the pull in a snatch (with the exception of the double knee bend). Straps are fine and should be used if grip strength limits the weight that can be used for this exercise.
Saturday, June 22, 2013
Wednesday, June 19, 2013
Monday, June 17, 2013
Friday, June 14, 2013
Wednesday, June 12, 2013
Week 11, Day 2
Clean and jerk: 1RM; 3 sets of 2 reps @ 85%
Back squat: 3RM
Snatch pull: 3 sets of 3 reps
Back squat: 3RM
Snatch pull: 3 sets of 3 reps
Monday, June 10, 2013
Week 11, Day 1
Snatch: 1RM; 3 sets of 2 reps @ 85%
Front squat: 2RM; 2 sets of 2 reps @ 95%, 2 sets of 2 reps @ 90%
Clean pull: 5 sets of 3 reps
Saturday, June 8, 2013
Thursday, June 6, 2013
Week 10, Day 4
Snatch: 3 sets of 2 reps @ 75% of yesterday
Jerk: 2RM; 1 set of 2 reps @ 95%, 2 sets of 2 reps @ 90%
Jerk: 2RM; 1 set of 2 reps @ 95%, 2 sets of 2 reps @ 90%
Wednesday, June 5, 2013
Week 10, Day 3
Snatch: 1RM; 3 sets of 2 reps @ 85%
Front squat: 2RM; 1 set of 2 reps @ 95%, 1 set of 2 reps @ 90%
Clean pull: 4 sets of 3 reps
Front squat: 2RM; 1 set of 2 reps @ 95%, 1 set of 2 reps @ 90%
Clean pull: 4 sets of 3 reps
Tuesday, June 4, 2013
Week 10, Day 2
Clean and jerk: 3 sets of 2 reps @ 75% of yesterday
Press (behind): 3RM; 1 set of 3 reps @ 95%, 2 sets of 3 reps @ 90%
Press (behind): 3RM; 1 set of 3 reps @ 95%, 2 sets of 3 reps @ 90%
Monday, June 3, 2013
Week 10, Day 1
Clean and jerk: 1RM; 3 sets of 2 reps @ 85%
Back squat: 3RM; 1 set of 3 reps @ 95%, 2 sets of 3 reps @ 90%
Snatch pull: 4 sets of 3 reps
Back squat: 3RM; 1 set of 3 reps @ 95%, 2 sets of 3 reps @ 90%
Snatch pull: 4 sets of 3 reps
Saturday, June 1, 2013
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