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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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- Power snatch - 80% x 1 x 4
- Power clean + power jerk - 80% (of PC) x 1 x 4
- Overhead squat - 80% x 1; 70% x 2 x 2
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches
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- Snatch - 75% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Week 1
This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.
If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.
Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
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Rest
"When you (the coach) start working with a potential trainee, one of the first things that needs to happen is an overhead lockout with a broomstick or empty bar. You have to know right away if the athlete has straight bone-on-bone lockout. If those elbows straighten out naturally and that bar looks like it’s being supported effortlessly by the athlete’s skeletal structure with a nice wide chest position, then you know you’re in business. If the athlete extends the empty bar overhead and you’re looking at the chicken-wing crooked lockout that we’ve all seen at some point, then it’s clear that you’ve got your work cut out for you."
From The Snatch Also Rises by Matt Foreman, Performance Menu Issue 67
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- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Good morning - 3 x 10 light
- Planks - front/side x 2 sets
Clothing Clearance Sale - 25-40% Off
We're clearing out our current inventory of T-shirts, tank-tops and sweatshirts to make room for the new gear. We have limited numbers and sizes, and the sale ends Friday September 3rd. Store
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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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