Sunday, August 25, 2013

Weekly Training 08-26-13 to 09-01-13



Monday 08-26-13
Snatch – 65%x2x2, 76%x1x3
Clean and Jerk - 65%x1+1x2, 71%x1+1x3
Snatch Pull – 95%x3x3
Snatch Deadlift – 100% x3x3
Back Squat - 75%x3x10
Tuesday 08-27-13
Muscle Snatch – heavy single
Power Snatch – 70%x2x2, 80%x1x3
Power Clean - 70%x2x2, 80%x1x3
Push Press – 70% (of jerk) x 3 x 3
Pull-ups – 3 x max reps
Wednesday 08-28-13

Snatch – 65%x1x2, 71%x1x3
Clean and Jerk - 65%x2+2, 70%x1+1, 76%x1+1x3
Clean Pull – 90%x3x3
Clean Deadlift – 100%x3x3
Plank hold – 3 x max
Thursday 08-29-13
Muscle Snatch – 70% x 3 x 3
Power Snatch – 70%x1x2, 80%x1x2
Power Clean - 70%x1x2, 80%x1x2
Snatch Push Press – 70%x3x3
Front Squat - 80%x3x10
Friday 08-30-13
REST
Saturday 08-31-13
Snatch – Build to a heavy single (no more than 90% 1RM)
Clean and Jerk - Build to a heavy single (no more than 90% 1RM)
Stiff legged deadlift – 3x5
Sunday 09-01-13
REST

Tuesday, August 20, 2013

Weekly Training 08-21-13 to 08-25-13

Wednesday 08-21-13
Front Squat - 75%x3x5
Snatch - 65%x2, 70%x2, 75%x1x3
Clean and Jerk - 65%x2+2, 70%x2+2, 75%x1+1x3
Snatch Pull – 90%x3x3
Sit-ups – 3x15

Thursday 08-22-13
Power Snatch – 60%x3, 65%x3, 70%x3x2
Power Clean and Power Jerk - 60%x3+2, 65%x3+2, 70%x3+2x2
Clean Deadlift – 90%x3x3

Friday 08-23-13
REST

Saturday 08-24-13
Snatch – Build to a heavy single (no more than 90% 1RM)
Clean and Jerk - Build to a heavy single (no more than 90% 1RM)
Front Squat – Heavy Single
Good Morning – 3x10
Pull-ups – 3x10

Sunday 08-25-13
REST