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- Power snatch - 82% x 1 x 4
- Power clean & power jerk - 82% x 1 x 4
- Overhead squat - 85% x 1; 75% x 2 x 2
3 sets; no rest:
10 broad jump
15 dips
20 sit-ups
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Snatch - 77% x 1 x 3
Clean & jerk - 72% x 1 x 3
Snatch pull - 95% (of snatch) x 3 x 3
Snatch deadlift - 103% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
Week 2
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Rest
"I think one of the biggest issues of time spent in specific training sessions will be based on your specific situation. For example, college strength and conditioning coaches are working off of an NCAA governed allotment of eight total hours a week of training. In some cases, as with basketball, this may be reduced to six hours because the position coaches can do individual position specific work with their athletes up to two hours per week. In the high school level, your training session duration may be designated by the length of each class period. As you can see, though training has its scientific factors, the coach’s ability to be creative in program design is at a high premium."
Read the free article, The Essence of Time, by Joe Kenn, from Performance Menu Issue 68
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- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
3 sets:
400 m row sprint
1 min rest
Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.
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- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets
- 2-position clean (floor, mid-thigh) - 65% x 3 sets
- Push press - 75% x 5 x 4
3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises
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- Snatch - 70% x 1 x 4
- Clean & jerk - 75% x 1 x 3
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Performance Menu Issue 68 - September 2010
Subscriber Download | Purchase Issue
The Essence of Time
Joe Kenn
A look at “TIME” and how it applies to training
A Simple Matter of Intensity
Joel Jamieson
Training intensity and longterm progress
Perfecting Posture for Injury
Yael Grauer
A discussion with Esther Gokhale about common sports injuries
Hunter Gatherers Are Us
Robb Wolf
Excerpt from the book The Paleolithic Solution
Cooking with Scotty
Scotty Hagnas
Zucchini Slaw
Sarape
Indonesian Style Cauliflower
Nearly Instant Coconut Goodness
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View More Training Days
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Performance Menu
Journal of Health & Athletic Excellence
The Performance Menu is a monthly digital journal that contains articles exploring Olympic weightlifting, strength training, fitness, and nutrition—including recipes—for athletes, trainers and coaches.
Learn More
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Featured Article
The Essence of Time
Joe Kenn
In sports, when the word “time” is used in a conversation, most discussion will be focused on an individual’s 40-yard dash, or how fast they can cover 40 yards in a maximal effort sp... Read All »
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Featured Recipe
Sarape
This dish is named after the sarape, which is a colorful item of clothing that is worn by people in South America, Central America, and Mexico. Much l...
View Recipe »
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Current Issue
September 2010 - Issue 68
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