HAPPY FOURTH OF JULY!!!
Goblet Squats x 10. Pause for 1 second at the bottom.
Single Arm DB High Pull + 1 Arm Press (5+5) each arm
Push Ups x 10. Slow and Controlled.. even if that means you need to go on your knees.
Light Dumbbell Flies x 10. Slow and Controlled.
Strict Toes to Bar or Knees to Elbow x 10
Strict Press: 3,3,2,2,1,1
Clean + Push Jerk: (2+2) x 3, (1+1) x 2
Clean Pull: 3×3 @100%
Snatch Balance: 3,2,1,1,1
Muscle Snatch: 3,2,1,1,1
Back Squat: 3×3. Pick medium weight and hit for 3 sets.
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Front Squat: Work up to a heavy single for the day in 5 sets.
Snatch Push Press: 4×3. Hold for two seconds at the top of each rep.
Push Press: 3×8
Power Snatch: 3,3,3,2,2,2,1,1,1
*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!
Power Clean and Push jerk: 3,2,2,1,1,1,1
Deficit Clean Deadlift: 3×5
While there is definitely a time and a place for percentages, it’s important to understand that percentages, much like stop signs, are merely suggestions.
My dad always says, “when the pan is hot, do the cooking”. And while this also applies to the culinary arts, he’s moreso referring to an athlete’s job of being in tune with their body.
In our sport, there are days when we should be feeling great, but we feel like death. And then there are days when we should be feeling like death, but we feel like we just finished a cycle of Anavar.
*Let it be noted that we do not condone usage of steroids, but believe in talking about them to help provide some comic relief for longer than necessary blog posts *
Because of this, following percentages to a T can be frustrating and/ or detrimental to progress.
The frustration comes in when life throws unexpected stressors into our life and keeps our body from being able to perform at 100%. When we’re fixated on hitting certain percentages, it’s easy to get frustrated if we’re unable to hit specific numbers. Negativity or distrust in a program creeps in and this will cause unproductive training sessions.
A delay in progress can occur when the weightlifting gods decide to bless us with ache-free joints and snappy movement, BUT the program only calls for 70% of our max for the day. It’s important to have the flexibility to take advantage of the days when we feel amazing and go for those bigger weights! Again… “when the pan is hot, do the cooking”.
Of course all of this is on a case by case basis and completely dependent on where you’re at in your cycle or what your goals are for each cycle. So, be honest with yourself as an athlete and have a trusting relationship with your coach… that way the two of you can work together to determine when to stick with percentages and when it’s safe to stray.
Single Leg DB Deadlifts x 10 each side.
Single Arm DB curl + Strict Press+ Single Arm DB OHS x 7 each arm.
Close Grip Bench x 10,8,6
DB Chinese Rows x 10,8,6. Hold at the top of each rep for 2 seconds
Dynamic Dead Bugs x 30 second hold + 10 opposite arm, opposite leg straightening. Super slow and controlled!
*as you sit in a dead big position, slowly straight your right arm and leg leg until they are fully extended. And then bring them back in. The arm and leg that are not extending should stay exactly where they are and your body should maintain that hollow position!
Row or Air Assault or Ski Erg Sprint: 8 sets of 20 seconds on, 10 seconds rest.
Full Grip Front Squat + Push Jerk: (3+2) x 4.
Clean + Front Squat+ Jerk: (2+1+1) x 2, (1+1+1) x 3
Clean Pull: 3×5
Chin ups x 10
Weighted Back Extensions x 10