Week of December 7th thru December 13th, 2015 Training

Competition Phase- Week of 8 of Week 9 Monday, December 7th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Squat Snatch, 75%, 1 rep x 3 sets, rest 90 seconds between sets. B. Snatch Pull, 95%, 3 reps x 3 sets, rest 1 minute between sets. …

adminWeek of December 7th thru December 13th, 2015 Training

Week of December 7th thru December 13th

Competition Phase- Week of 8 of Week 9 Monday, December 7th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Squat Snatch, 75%, 1 rep x 3 sets, rest 90 seconds between sets. B. Snatch Pull, 95%, 3 reps x 3 sets, rest 1 minute between sets. …

adminWeek of December 7th thru December 13th

Week of November 30th thru December 6th

Competition Phase- Week of 7 of Week 9 Monday, November 30th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Power Snatch, 75%, 1 rep x 6 sets, rest 90 seconds between sets. B. Push Jerk, 75%, 1 reps x 6 sets, rest 1 minute between sets. …

Kevin O'MalleyWeek of November 30th thru December 6th

“Week of November 23rd thru November 29th Training”

Monday, November 23rd, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets. B. Push Jerk, 2 reps touch n go @ 75% x 10 sets, rest 1 minute between sets. C. Snatch Pull, 95% …

Kevin O'Malley“Week of November 23rd thru November 29th Training”

Training for Week of November 16th thru November 22nd

Monday, November 16th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Power Snatch, work to a heavy single for the day, then 75% of the heavy single for the day, 1.1 x 3 sets, rest as needed between sets. B. Push Jerk, work to a heavy …

Kevin O'MalleyTraining for Week of November 16th thru November 22nd

Week of November 9th thru November 15th, 2015 Training

Competition Phase- Week of 4 of Week 9 Monday, November 9th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Squat Snatch, 65%, 2 reps x 10 sets, rest 30 seconds between sets. B. Push Jerk, work to heavy single for the day, no more 6 attempts. …

Kevin O'MalleyWeek of November 9th thru November 15th, 2015 Training

Week of November 2nd thru November 8th

Competition Phase- Week of 3 of Week 9 Monday, November 2nd, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets. B. Push Jerk, 75% 2 reps touch n go x 10 sets, rest 1 …

Kevin O'MalleyWeek of November 2nd thru November 8th

Week of October 26th thru November 1st Training

Week of 2 of Week 9    Monday, October 26th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. Mid Thigh Pause Snatch, 65% x 2 reps x 6 sets, rest 1 minute between sets. B. Push Jerk touch n go reps, 60%, 2 reps x 6 …

Kevin O'MalleyWeek of October 26th thru November 1st Training

Week of October 19th Training

Week of 1 of Week 9    Monday, October 19th, 2015: 3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro) A. 3 Position Snatch( floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute between sets. B. Push Jerk( 2 reps) + Split Jerk( 1 rep), 65% …

Kevin O'MalleyWeek of October 19th Training

Monday, October 12th thru Sunday, October 18th, 2015

Monday, October 12th, 2015: Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch A. Snatch, 80% x 1.1, 82% x 1.1, 85% x 1, 80% x 1, rest as needed. B. Front Squat @ 80%, 1 rep x 5 sets, rest as needed. C. Split Jerk, 80% x 1.1 x 3 …

Kevin O'MalleyMonday, October 12th thru Sunday, October 18th, 2015