Sunday, December 29, 2013

Weekly Training 12-30-13 to 01-05-14



12/30/13 Monday
Back Squat: 65%x8, 70%x8, 80%x6, 85%x6
2 Position Snatch (Floor, knee): 70%x2 sets, 75%x3 sets
Snatch: 80%x2x2
2-Pause Snatch Pull (knee + hip): 93%x5x5
Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

12/31/13 Tuesday
Power Snatch: 65%x3x2, 70%x3x3
Power Clean + Power Jerk: 65%x3+1x2, 70%x3+1x3,
Alternate sets on A1/A2
A1. Bench Press: 3x10
A2. Bent over Barbell Row: 3x10
3 sets w/o rest:
·         15 KBS
·         10 HSPU

01/01/14 Wednesday
2 Position Clean(Floor, knee): 70%x2 sets, 75%x3 sets
Clean: 80%x2x2
Jerk (blocks): 75%x3x2, 80%x3x2, 85%x2, 90%x2
2-Pause Clean Pull (knee + hip): 93%x5x5
Snatch Deadlift: 103%x5x5

01/02/14 Thursday
Back Squat: 60%x10, 65%x10, 70%x8, 75%x8
3 Position Snatch (Hip+Knee+Floor): 70%x2 sets, 75%x3 sets
3 Position Clean (Hip+Knee+Floor): 70%x2 sets, 75%x3 sets
Front Squat: 60%x5, 65%x5, 70%x5x2
Snatch Push Press: 78%x5x5
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10 (weighted)

01/03/14 Friday
REST

01/04/14 Saturday
Snatch: Heavy Single; 80% (of HS)x1x4
Clean and Jerk: Heavy Single; 80% (of HS)x1x4
Clean Deadlift: 103%x5x5
Glute-Ham Raise: 3x8-10
Bench Press: 4x5 (max reps on last set)
Ring Dips: 4x10 (max reps on last set)

01/05/14 Sunday
REST

Sunday, December 22, 2013

Weekly Training 12-23-13 to 12-29-13



12/23/13 Monday
Back Squat: 60%x10, 65%x8, 70%x6, 75%x6, 80%x6
Snatch (Pause @ knee): 65%x3, 70%x2, 75%x1x2
Snatch: 70%x3, 75%x2, 80%x1x2
2-Pause Snatch Pull (knee + hip): 90%x5x5
Front Squat: 60%x5, 70%x5, 75%x5x2

12/24/13 Tuesday
Power Snatch (Pause @ Knee): 65%x3x2, 70%x3x3
Power Clean + Power Jerk (Pause @ Knee on clean, Pause in dip on Jerk): 65%x3+1x2, 70%x3+1x3,
Alternate sets on A1/A2
A1. Bench Press: 3x10
A2. Bent over Barbell Row: 3x10
3 sets w/o rest:
·         15 KBS
·         10 Toes to Bar

12/25/13 Wednesday
Clean (Pause @ knee): 65%x3, 70%x2, 75%x1x2
Clean: 70%x3, 75%x2, 80%x1x2
Jerk (blocks): 70%x3x2, 75%x3x2, 80%x3, 85%x2, 90%x2
2-Pause Clean Pull (knee + hip): 90%x5x5
Snatch Deadlift: 100%x5x5

12/26/13 Thursday
Back Squat: 60%x10, 70%x8, 75%x8, 80%x8
3 Position Snatch (Hip+Knee+Floor): 65%x2 sets, 70%x3 sets
3 Position Clean (Hip+Knee+Floor): 65%x2 sets, 70%x3 sets
Front Squat: 60%x5, 65%x5, 70%x5x2
Snatch Push Press: 75%x5x5
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x8-10 (weighted)

12/27/13 Friday
REST

12/28/13 Saturday
Snatch: Build to a heavy double – 90%x2x2
Clean and Jerk: Build to a heavy double (2 cleans + 1 Jerk) – 90%2+1x2
Clean Deadlift: 100%x5x5
Good Mornings: 3x5
Bench Press: 4x5 (max reps on last set)
Ring Dips: 4x10 (max reps on last set)

12/29/13 Sunday
REST

Sunday, December 15, 2013

Weekly Training 12-16-13 to 12-22-13



12/16/13 Monday
Back Squat: 60%x10, 70%x8, 75%x6, 80%x4
Snatch: 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x2, 85%x1x2
2-Pause Snatch Pull (knee + hip): 90%x3x3
Front Squat: 60%x5, 70%x5x3

12/17/13 Tuesday
Power Snatch (Pause @ Knee): 60%x3, 65%x3, 70%x2x2
Power Clean + Power Jerk (Pause @ Knee on clean, Pause in dip on Jerk): 60%x3+1, 65%x3+1, 70%x2+1x2
Alternate sets on A1/A2
A1. Bench Press: 3x10
A2. Bent over Barbell Row: 3x10
3 sets w/o rest:
·         15 KBS
·         15 Sit-ups

12/18/13 Wednesday
Clean: 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x2, 85%x1x2
Jerk (blocks): 65%x3, 70%x3, 75%x3, 80%x2, 85%x2, 90%x2
2-Pause Clean Pull (knee + hip): 90%x3x3
Snatch Deadlift: 100%x3x3

12/19/13 Thursday
Back Squat: 60%x10, 65%x8, 70%x8, 75%x8
High Hang Snatch: 60%x3, 65%x3x2
High Hang Clean: 60%x3, 65%x3x2
Front Squat: 60%x5, 65%x5, 70%x5x2
Snatch Push Press: 70%x5, 75%x3x3
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10-15

12/20/13 Friday
REST

12/21/13 Saturday
Snatch: Build to a heavy double
Clean and Jerk: Build to a heavy double (2 cleans + 1 Jerk)
Clean Deadlift: 100%x3x3
Good Mornings: 3x5
Bench Press: 3x5
Ring Dips: 3x10

12/22/13 Sunday
REST

Sunday, December 8, 2013

Weekly Training 12-09-13 to 12-15-13



Monday 12/09/13
Back Squat: 87%x4, 87%x3x2, 90%x2x2
Snatch off blocks (Mid-Thigh): 75%x2x4
Jerk (off blocks): Heavy Single, 84%x2x4
Clean Pull off 3” Riser: 93%x4x5
Glute-Ham Raise: 3x8-10

Tuesday 12/10/13
Clean off blocks (above knee): 75%x2x4
Clean High Pull: 88%x2x5
Snatch balance: 80%x3x2, 84%x2x2
Push Press: 89%x3x4 (Use 1RM push press or 90% of best power jerk)
Weighted Sit-ups: 3x15

Wednesday 12/11/13
Muscle Snatch: 75%x3x3, 78%x3x2
Clean and Jerk: 75%x2, 80%x1x4
Clean deadlift: 113%x4x5
Front Squat: 89%x2x5

Thursday 12/12/13
REST

Friday 12/13/13
Back Squat: 87%x3x5
Snatch: 75%x2, 80%x1x4
Snatch Pull off 3” Riser: 93%x4x5
Snatch push press: 87%x4x2, 87%x3x2

Saturday 12/14/13
Snatch: 80%x1, 82%x1, 84%x1, 87%x1x3
Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1x3
Snatch Shrug: 120%x4x5
RDL: 76% (of 1 RM Clean) x5x4
Bench Press: 85%x2-3x4

Sunday 12/15/13
REST

Sunday, December 1, 2013

Weekly Training 12-02-13 to 12-08-13



Monday 12/02/13
Back Squat: 88%x3x5
Hang Snatch (knee – can use block if you have them): 73%x3x2, 75%x2x2
Jerk (off blocks): Heavy Single, 82%x2x4
Clean Pull off 3” Riser: 90%x5x5
Weighted Sit-ups: 3x15

Tuesday 12/03/13
Hang Clean (knee – can use block if you have them): 73%x3x2, 75%x2x2
Snatch High Pull: 85%x3x5
Snatch balance: 78%x3x3, 82%x2x2
Push Press: 87%x4x2, 87%x3x3 (Use 1RM push press or 90% of best power jerk)
Glute-Ham Raise: 3x8-10

Wednesday 12/04/13
Muscle Snatch: 70%x5, 75%x3x3
Clean and Jerk: 75%x2x2, 80%x1x3
Snatch deadlift: 110%x4x5
Front Squat: 87%x3x5

Thursday 12/05/13
REST

Friday 12/06/13
Back Squat: 85%x4x5
Snatch: 75%x2x2, 80%x1x3
Snatch Pull off 3” Riser: 90%x5x5
Snatch push press: 85%x4x5

Saturday 12/07/13
Snatch: 80%x1, 82%x1, 84%x1, 87%x1x2, 80%x1, 82%x1, 84%x1
Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1x2, 80%x1, 82%x1, 84%x1
Clean Shrug: 120%x4x5
RDL: 74% (of 1 RM Clean) x5x5
Bench Press: 83%x3x4

Sunday 12/08/13
REST