Lots of Accessory Work - Cal State Championships Progression: Week 1, Day 1

Power Snatch from Blocks Above the Knee
1 Set of 5 Reps @ 50%
4 Sets of 4 Reps @ 60%

Power Clean from Blocks Above the Knee + Push Press
1 Set of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 50%
4 Sets of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 60%

Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee
2 Sets of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

Muscle Snatch from Hip
4 Sets of 4 Reps @ 50%

Daily Volume: 120
Weekly Volume: 120

Additional Accessory Work

Bent Over Rows
3 Sets of 15 Reps

Back Extensions
3 Sets of 15 Reps

Fly's
3 Sets of 15 Reps

DB Rear Elevated Split Squat
3 Sets of 15 Reps

Calf Raises
3 Sets of 15 Reps

Barbell Step Ups
3 Sets of 15 Reps

Ah, the start of a new progression! This new progression will take us up to the California State Championships in mid-July.  We'll also be adding in a lot more accessory work.  Consistently adding this in is new to me.  I'm exhausted, sore and tight from all the additional work. HA!  Probably going to take a couple weeks to get used to this.

The most humbling aspect of yesterday's training was the DB rear elevated split squat.  Apparently, I'm extremely weak when it comes to unilateral strength.  I'm not even going to write down the weight I used I'm so embarrassed.  Glad we're adding this stuff in more consistently though.

I also figured out why I'm jumping back so much in my snatches.  During the hip muscle snatch, I was leaning my chest too far back and not elevating the bar straight up with my legs.  Now to dial this in!