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.
[youtube=http://www.youtube.com/watch?v=BNqo36Td7M0]
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