TEXAS STRENGTH PROGRAM - ARCHIVES

 

2017

May 29 - June 3

5/29/2017

  • Power Clean & Jerk 80% 3/2+2, 95% 3/1+1

  • Hip Snatch with platforms under the feet (move feet out) 77% 4/3

  • Clean pulls (slowdown) 100% 3/3, 105%3/2

  • Front squats 80% 4/3, 85% 3/2, 75% 1/3

  • GHG Back (short size) with weight 5/8

5/30/2017

  • Power snatch (no feet) 75% 2/3, 80% 4/2

  • Clean & Power Jerk 85% 4/2+2

  • End of the jerk (second room) 105% 4/5

  • Back squats 88% 3/3, 92% 3/1

  • Triceps with bar 5/8 / high box jumps 5/5

5/31/2017

  • Snatch from blocks 80% 3/3, 85% 3/2, 90% 1/1

  • Clean & Jerk 80% 3/2+2, 85% 2/2+1, 87% 3/1+1

  • Snatch pulls (slowdown 8 sec) 100% 3/3, 105% 2/2

  • Front squats 90% 4/2, 95% 2/1

  • Back planks with weight 4 sets of 1 min / sit ups with weight 4/12

6/1/2017

  • DAY OFF

6/2/2017

  • Snatch 87% 3/2, 92% 3/1, 70% 1/3

  • Clean & Jerk 90% 4/1, 75% 2/2+2

  • Clean pulls 105% 3/3, 110% 2/2

  • Back squats 85% 3/3, 70% (1 set as many reps as possible, minimum 5)

6/3/2017

  • Snatch squats from racks 80% 3/5, 90% 3/2

  • Slow power clean 75% 4/3

  • Front squats 90% 4/2, 70% 1/5

  • High snatch pulls 50% 5/5

  • Sides with weight 5/8

 

May 15 - May 20

5/15/2017

-          Clean & Jerk 85% 3/2+2, 90% 3/1+1

-          Hip Snatch with platforms under the feet (move feet out) 77% 4/3

-          Clean pulls (slowdown) 105% 4/3

-          Front squats 80% 3/3, 90% 3/2, 75% ¼

-          GHG Back (short size) with weight 5/8

5/16/2017

-          Power snatch 80% 2/3, 85% 3/2, 70% 1/3

-          Power Clean & Power Jerk 85% 4/2+2

-          End of the jerk (second room) 105% 4/3

-          Back squats 90% 3/3

-          Triceps with bar 5/8 / high box jumps 5/5

5/17/2017

-          Slow snatch (5 sec) 80% 3/3, 85% 3/2 (relax your arms and 2 sounds)

-          Clean from blocks and Jerk 80% 3/2+2, 85% 2/2+1, 90% 3/1+1

-          Snatch pulls (slowdown 8 sec) 100% 4/3

-          Front squats 90% 4/2, 97% 3/1

-          Back planks with weight 4 sets of 1 min / sit ups with weight 4/12

5/18/2017

-          DAY OFF

5/19/2017

-          Snatch 87% 3/2, 92% 3/1

-          Clean & Jerk 90% 3/1, 75% 2/2+2

-          Clean pulls 105% 3/3, 110% 2/2

-          Back squats 85% 3/3, 75% (1 set as many reps as possible, minimum 5)

5/20/2017

-          Drop Snatch 80% 3/3, 90% 3/2, 100% 3/1

-          Muscle snatch 75% 4/3

-          Power Clean 80% 3/3, 90% 3/2

-          Front squats 90% 4/2

-          High snatch pulls 50% 5/5

-          Sides with weigh 5/8

 

May 8, 2017 - May 12, 2017

5/8/2017

MORNING TRAINING

-          Front Squats 87% 5/3

-          snatch pulls (slowdown 8 seconds) 100% 4/3

EVENING TRAINING

-          Snatch + OHS 85% 5/3+1

-          Push offs 100% 3/5, 110% 5/5 (separate a little bit the barbell of the shoulders).

-          Back Squats 85% 2/3, 95% 3/2

-          Clean pulls 100% 3/3, 110% 2/2

-          Sides with weight 5/8 -Body building

5/9/2017

-          Clean + squats 80% 2(1+3), 85% 4(2+2)

-          Narrow snatch 70% 5/3

-          Snatch Pulls 105% 3/3, 110% 2/2

-          Front squats 80% 2/3, 85% 3/2, 90% 3/1, 75% 1/5

-          Triceps with weight 5/8

-          4 Planks (reverse) with weight 1 min each one

5/10/2017

MORNING TRAINING

-          Front squats 85% 2/3, 90% 4/2

-          snatch pulls (Slow down) 100% 3/3

EVENING TRAINING

-          Snatch 80% 2/2, 85% 3/2, 90% 2/1

-          Clean & Jerk 80% 5/2+2

-          Back Squats 80% 4/3, 90% 3/2

-          High Clean Pulls 105% 3/3, 110% 2/2

-          GHD back 5/10 with bar

5/11/2017

-          DAY OFF

5/12/2017

MORNING TRAINING

-          Front squats 80% 2/2, 90% 3/1, 70% 1/5

-          High explosive snatch pulls 50% 3/5

EVENING TRAINING

-          Snatch 85% 2/2, 90% 2/1…

-          Clean & Jerk 80% 2/2, 90% 2/1…

-          Deficit Clean Pulls 100% 5/3

-          Front Squats 85% 3/3, 92% 4/2

-          HSPU on the bench 5/5

-          High box jumps 5/8

5/13/2017

-          Snatch from blocks 85% 3/3, 90% 3/2

-          Power clean & Push Jerk 75% 4/2+3

-          Slow Snatch pulls 100% 4/3

-          Back Squats 75% ¾, 85%3/2

-          Sides with weight 5/8

-          Good mornings with weight 5/12

 

May 1, 2017 - May 6, 2017

5/1/2017

  • Front Squats 85% 3/3, 90% 3/2

  • snatch pulls (slowdown 8 seconds) 100% 4/3

  • EVENING TRAINNING

  • Power Snatch + Snatch 85% 5/1+2

  • End of the split jerk (back room) 100% 8/3

  • Back Squats 80% 2/3, 90% 3/2

  • Clean pulls (slowdown 8 seconds) 105% 4/3

  • Sides with weight 5/8 -Body building

5/2/2017

  • Clean & Jerk 75% 2(1+3), 85% 4(1+2)

  • Power snatch (no feet) 75% 5/3

  • Slow Snatch Pulls 105% 3/3

  • Front squats 75% 2/3, 85% 3/2, 95% 3/1

  • Triceps with weight 5/8

  • 4 Planks (reverse) with weight 1 min each one

5/3/2017

  • Front squats 85% 5/3

  • Hang high snatch pulls (throat) 50% 6/5

  • EVENING TRAINNING

  • Snatch + OHS 80% 5/2+1

  • Clean & Jerk 80% 5/3+1

  • Back Squats 80% 4/4

  • Clean Pulls 105% 3/3, 110% 2/2

  • GHD back 5/10 with bar

5/4/2017

  • DAY OFF

5/5/2017

  • Front squats 80% 2/2, 90% 3/1, 70% 1/5

  • Snatch pulls 105% 3/3

  • EVENING TRAINING

  • Snatch 80% 2/3, 85% 2/2, 90% 2/1…

  • Clean & Jerk 80% 2/2, 90% 2/1…

  • Deficit Clean Pulls 100% 5/3

  • Front Squats 83% 4/4

  • HSPU on the bench 5/5

  • High box jumps 5/8

5/6/2017

  • Power clean + Push Jerk 75% 3(2+2), 80% 2(1+1)

  • Hip Snatch (platforms on the feet to step on them) 70% 4/3

  • Snatch pulls explosive 60% 5/5

  • Back Squats 75% 3/8

  • Sides with weight 5/8

-   Good mornings with weight 5/12