Saturday Workout:

Snatch High Pull to Height Guage 60 *3 80 *2 100 *0*2 100 *2*2 100 *1+0 100 *2
Clean Pull 120 *2*5
Squat 120 *3*5
Stretch

Thursday Workout:

Snatch High Pull +Snatch 70 *1+1 80 *1+1*3 (fst 2 slightly forward - good 3rd)
Wrist not right.
Rack Jerk (Tech) 70 *3*3
BB BP 195 *5 225 *3 245 *1
Prowler 60kg *5*2 (30sec between reps -2min between sets)
CALF CRAMP.
Stretch
Stick Roll

Tuesday Workout:

Power Snatch + Drop Snatch 40 *1+3*3
Clean and Jerk 110 *1+1 115 *1+1*2
Front Squat 143 *3 150 *2! (hard)
OHP 60 *5*3
Stretch

Monday Workout:

Chins 5/ 3/ 1/ 10/ 9/ 7+1/ 7/ 6/ 5/ 4/ 3/ 2/ 1
KB Swing 16 *15*2
Treadmill 1/4 Mile 2% Grade 4.5 mph *3 (+2min rest)
Stretch
Roll Back Forearms Legs

Saturday Workout:

Snatch 80 *1*2 85 *0 85 *1*2 90 *1 97 *0 97 *1*3
Clean and Jerk 112 *1+1*3 125 *1+1 *2
Squat 130 *5*5
Clean Pull 137 *3*3
Assisted Stretch (Linwood)
Stretch

Thursday Workout:

Lacking in alertness mv'ing under the bar.
Pulling too long or cutting pull in Snatch - Learning though.
Snatch High Pull + Snatch 80 *1+1 90 *1+1 90 *1+0*2
Snatch 90 *1 90 *0 90 *1
Snatch High Pull 100 *3 110*3*3 (hard)
Jerk (Tech) 50 *3 70 *3*3
Step Ups (20") 45 *5*3
BB BP 185Lbs *5 205 *3 225 *3*3 215 *3
Prowler 70kg *5*2 (30seec between reps +2min between sets)
Stretch

Wednesday Workout:

Kip Ups *3*5 (Left shoulder/pec fine)
Hammer Curls 45Lbs *5*3
DBL Unders *9 *11 (unbroken + mule kicking)
Stretch
Roll Back & Thighs
Turtle Wrist Stretch

Tuesday Workout:

Clean and Jerk 95 *1+1 105 *1+1 115 *1+1*3
Front Squat 143 *2*3
Snatch Tech 50 *3 (very lil warm up) 60 *3*2
Snatch High Pull 80 *3 95 *3 105 *3
w
HSPU (FT on BX) *3*3
Stretch
Quart Milk

Monday Workout (light):

Snatch BB Warm Up 20kg *10
3
Side Snatch *5 (each)
Chins 5 3 1 10 10 8
Treadmill 4.5 *2% *3

Saturday Workout:

Snatch 80 *1 90 *1 97 *1*2 97 *0*2 97 *1
Clean and Jerk 120 *1+1*3
Squat 130 *5*4
Clean Pull 140 *3*3
Stretch

S2S Lee

Tomorrow same upstairs warm up
oh sq 8 *6*2 heels on block
samson stretch plenty
straight leg deadlift 8 *6*3
10" box jump or dbl unders *10*2
stair run or ladder *30sec*5

db ohp 12-17*12*3
w
Cable Low Row 55 *12*3

kip ups (w push away) *3*3
Squat 75-80 *12*2
DB RDL 30-35 *12*2
w
DipAC (DIPS) 12*12*2
Abs 75 total

got it?

Thursday Workout:

BB BP 135Lbs *5 175 *5 185 *5
w
DBL Unders *10*2
Prowler (makeshift) 55kg *4 lengths

Wednesday Workout:

Snatch High Pull + Snatch 70 *1+1 85 *1+1*3 (+1 miss)
Front Sq 125 *3*3
Chins *6*3
Stretch

Monday Workout:

Clean and Jerk 102 *1+1*3
Snatch High Pull 70 *3 85 *3 90 *3
BB Step Up 40 *6*3
w
HSPU (PIKED ON BOX HANDS ON 20KG PLATES) *3*3
Stretch

Saturday Workout:

Snatch High Pull + Snatch 70 *1+1 80 *1+1 85 *1+1
Snatch 90 *1
Clean and Jerk 95 *1+1 107 *1+1*2
Clean Pull 127 *3*2
Squat !20 *5*3
Stretch

Friday Workout:

Chins 5 3 1 +30*5*2 +30*4 8 8 7

Thursday Workout:

Rack Jerk 50 *5 70 *5 90 *3 100 *1
High Snatch Pull + Snatch 80 *1+1 90 *1+1*3 (+ a miss)
Snatch High Pull 100 *2 110 *2*2
BB Step Up 40 *6*2
w
Rear Fly 17 *10*2
Gripper 80Lbs *5*3
Stretch

Today's Nutrition:

Med Egg
Cup Egg Whites
5 Asparagus
2 Stallion
1/3 tomato
2 Tbs of Safflower Oil
2 Plums
Slice of Cin/Ras Ezekial Bread
2 Tbs Almond Butter
8oz Water

4oz choc milk fat free

2 Chicken dogs + 2 Ezekial Bread 2 Tsb mustard

2 chicken breast
1 Cup Brown rice
1/2 Avacado

coconut Bubble Tea

Shrimp + Egg over rice
Beef and Peppers

Periodized Training for Dummies:

Hey Artie
Query:
if in past I have trained Medium wk + Hard wk + Recovery wk and that equated to % efforts like 75-80%/ 80-90%/ 70-75%, would it be more sound to try a more stepped approach?
Here is what I'm thinking:
All else being equal, we learn and benefit more f reps at or above 80-85%.
I want to put forth a consistent skill performance.
I want to get a lot stronger!
New plan=
New Stress week (Alarm Phase) @ 80-85% + Same Stress week (Mastery Phase) @ 80-85% + Then either 3rd Same Stress Week OR New Stress week #2 @ 80-85% + a small kg bump up.
Rational: More time to accommodate to a given load and more reps @ +80-85% in a given month.
(There would still be a Medium and a Hard effort in each lift each week)

Tuesday Workout:

Clean and Jerk 113 *1+1*3
Snatch High Pull 70 *3 90 *3 100 *3
Front Squat 127 *3*3
Chins 5 3 1 10 10
Gripper 100Lbs *3*2
Stretch

Saturday Workout:

Snatch Hi Pull 50 *1+1 70 *1+1 80 *1+1
Snatch 90 *1*2 97 *0*2 97 *1 97 *0 97 *1
Clean and Jerk 120 *1+1*3
Clean Pull 140 *3*3
30min break
Squat 130 *5*4
Stretch

Thursday Workout:

Snatch High Pull + Snatch 80 *1+1 90 *1+1*3
Snatch High Pull 100 *2 110*2*2
Rack Jerk 80 *5 90 *3 105 *1 (rebound)
2 hour break
Chins *5/ *3/ *1/ 35 *3*3
Stretch