Tuesday, April 23, 2019

A. Power Snatch from blocks

60x3

65x3

70x3

75x3 (2)

80x2 (2)

B. Clean Pull into ext

90x3

100x3

105x3 (2)

C1. BTN Sn grip Strict Press x6-8x4

C2. Prone Hamstring Curls x12-15x4

C3. Side delt raise x12-15x3

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Kevin Glass93
Monday, April 22, 2019

A. Snatch Pull + Hang Snatch + OHSQ

1+1+1

heavy set in this complex @ 80% RPE

then

drop 8% and do 1 rep , rest :60 x 5

B. Clean

3 singles

rest :5 bt. singles

x4 sets @ 75% RPE

C. Front Squat

80% for 3-4x4

D1. Wide Grip Seated Row x10x4

D2. DB side lying ext. rot. x10x4

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Kevin Glass92
Saturday, April 20, 2019

back off this week.

A. Power Clean from blocks

60x4

65x4

70x4

75x2

80x2 (3)

85x1 (3)

B. Hang Power Snatch

@ 90% of last weeks MS

3 reps x 4 sets

C. Clean Grip Dead lift

5 reps @ 110% of clean x 4 sets

D1. dB side lying ext. rot x8/side x 5

D2. DB alternating bench press x8-10/side x 5

E. Side Plank hold x:20/side x 4

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Kevin Glass90
Friday, April 19, 2019

back off this week.

A. Snatch Balance

work up to a good single w/out riding it down

B. Slow Snatch w/ pause in catch

3 sec. to knee

2 sec. pause in catch

75-80% for 10 good reps

C. Front Squat

5sec. lower + 2sec. pause for first rep

+

2 reps w/ no tempo

x3 sets @ 78-83%

D. Clean RDL

x10x3 @ 90% of clean

E1. Weighted pull up

x6-8x3

add 10%

E2. Front delt raise.

x10x3

add 5 pounds to DB's

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Kevin Glass89
Wednesday, April 17, 2019

backing off this week.

A. Tall Jerk balance x3x5

B. Clean grip DL @100% of clean x 6x4-5 sets

C. DB Bulgarian split squat x8/side x 3

D1. Incline kb neutral grip row x10x3

D2. Tricep ext x10-12x3

E1. Reverse Sled Drag

150' x 3 sets- heavy

attach to waist and drive heals into ground

E2. KB oh support walk x100'/arm x 3 sets

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Kevin Glass87
Tuesday, April 16, 2019

we are backing off this week.

A. BTN Sn grip push press.

3 RM in 5 sets

B. Power Clean + Power Jerk.

2+2 . @60

2+2 @ 70

2+2 @ 75

1+1 @ 80 for 3

1+1 @ 85 for 3

C. Halting Sn grip DL.

110% x 2x4 **use straps

pause @ knee for 3 sec on way up and 3 sec. on way down

D1. GH Raise x12-15x3

D2. Side delt raise x12-15x3

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Kevin Glass86
Monday, April 15, 2019

we are backing off this week after last week's heavy go

A. No Foot Movement, No touch snatch.

heavy triple @ 100% feel

then

drop 10% and do 5 good singles with regular technique

B. Clean Pull + slow lower to below knee + Clean.

build to a heavy set in this complex in 5 sets

then

drop 10% and do 3 singles from the ground

C. Front Squat.

78% for 5x4

D1. Wide Grip Seated Row x10x4

D2. DB side lying ext. rot x10x4

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Kevin Glass85
Saturday, April 13, 2019

back off this week.

A. Power Clean from blocks.

60x4

65x4

70x4

75x2 (3)

80x2 (3)

B. Hang Muscle Snatch

3 RM @ 90% feel

C. Clean Grip Dead lift.

5 reps @ 105% of clean x 4 sets

D1. dB side lying ext. rot.

x8/side x 5

D2. DB alternating bench press.

x8-10/side x 5

E. Side Plank hold.

x:20/side x 4

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Kevin Glass83
Friday, April 12, 2019

back off this week.

A. Snatch Balance

85% of last week heaviest lift for 3 x 5 sets

B. Slow Snatch w/ pause in catch

3 sec. to knee

2 sec. pause in catch

70-75% for 5 hits

75-80% for 5 hits

C. Front Squat.

5sec. lower + 2sec. pause for first rep

2 reps w/ no tempo

x5 sets @ 75-58%

D. Clean RDL.

x10x3 @ 80% of clean

E1. Weighted pull up.

x6-8x3

add 10%

E2. Front delt raise.

x10x3

add 5 pounds to DB's

F. 1/4 FS lockout.

105% for :20 x 3 sets

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Kevin Glass82
Wednesday, April 10, 2019

backing off this week.

A. Tall Jerk balance x3x5

B. Clean grip DL @100% of clean x 4x6

C. DB reverse lunge step x30x3

D1. Incline kb neutral grip row x10x3

D2. Tricep ext. x10-12x3

E1. Reverse Sled Drag

150' x 3 sets- heavy

attach to waist and drive heals into ground

E2. KB oh support walk

x100'/arm x 3 sets

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Kevin Glass80
Tuesday, April 9, 2019

we are backing off this week.

A. BTN Sn grip push press.

x3 reps @ 80% of snatch

x3 reps @ 90

x3 reps @ 100%

B. Power Clean + Power Jerk.

2+2 . @60

2+2 @ 70

2+2 @ 75

2+2 @ 80 (4)

C. Halting Sn grip DL.

100% x 3x3 **use straps

pause @ knee for 3 sec on way up and 3 sec. on way down

D1. GH Raise x12-15x3

D2. Side delt raise x12-15x3

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Kevin Glass79
Monday, April 8, 2019

we are backing off this week after last week's heavy go

A. No Foot Movement, No touch snatch.

heavy triple @ 90% feel

B. Clean Pull + slow lower to below knee + Clean.

60x2

65x2

70x2 (2)

75x2 (2)

80x2 (2)

C. Front Squat.

75% for 5x4

D1. Wide Grip Seated Row x10x4

D2. DB side lying ext. rot. x10x4

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Kevin Glass78
Saturday, April 6, 2019

Back off this week.

A1. Power Clean from blocks

60x4

65x4

70x4 (2)

75x4 (2)

80x2

A2. Hang Muscle Snatch

3 RM @ 80% feel

B1. DB incline bench press x8-10x3

B2. GH Raise x12-15x3

C. Seated calf raise x50 reps

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Kevin Glass76
Friday, April 5, 2019

Back off this week.

A. Snatch Balance

1 rep OTM x 10 minutes

from an empty barbell and never getting over 80% max by last set

B. Slow Snatch w/ pause in catch

3 sec. to knee

2 sec. pause in catch

70-75% for 10 hits

C. Front Squat

5sec. lower + 2sec. pause for first rep

2 reps w/ no tempo

x5 sets @ 70-73%

D. Clean RDL x10x3 @ 70% of clean

E1. Weighted pull up x5x3 - add 10%

E2. Front delt raise x10x3

add 5 pounds to DB's

F. 1/4 FS lockout

105% for :20 x 3 sets

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Kevin Glass75