Sunday, September 29, 2013

Weekly Training 09-30-13 to 10-06-13


* If you have any questions regarding exercises, reps vs. sets, etc. do not hesitate to post to comments or to our Facebook page.
 
Monday 09-30-13
Snatch – HS – 85% x 1 x 3
Clean and Jerk – HS – 85% x 1 x 2
Snatch Deadlift (to knee) + Snatch Pull + Snatch High Pull – 85% x 1+1+1 x 3
Back Squat – 90% x 2 x 10

Tuesday 10-01-13
Power Snatch – 70% x 1 x 5
Power Clean – 70% x 1 x 5
Press – 5 x 3
Sit-ups – 4 x 15

Wednesday 10-02-13
Snatch – 85% of Monday HS - x 1 x 3
Clean – 85% of Monday HS – x 1 x 2
Clean Deadlift (to knee) + Clean Pull + Clean High Pull – 85% x 1+1+1 x 3
Box Jump – 3 x 5 high
Back Extension – 3 x 15

Thursday 10-03-13
Power Jerk + Split Jerk – 75% x 1+1, 80% x 1+1 x 2, 85% x 1+1 x 2
Jerk Dip Squat –100% x 3 x 2, 105% x 3 x 2
Snatch Push Press – 75% (of snatch) x 4 x 5
Front Squat - 83% x 3 x10
Pull-ups 3 x 10 strict


Friday 10-04-13
REST

Saturday 10-05-13
Snatch – HS – 85% x 1 x 5
Clean and Jerk – HS – 85% x 1 x 4
Good morning – 4 x 5
Sit-ups – 4 x 15

Sunday 10-06-13
REST

Sunday, September 22, 2013

We will be going off of feel this week for most lifts. Use this as an opportunity to test your progress. If you feel you can set a new PR, go for it.


Monday 09-23-13
Snatch – HS – 2x3
Clean and Jerk – HS – 2+1x3
Snatch Deadlift off riser – 100%x3x3
Back Squat – 87%x3x10

Tuesday 09-24-13
Power Snatch – HS 2x3
Power Clean – HS 2x3
Push Press – 75% x3 x2 80% x 2 x 3
Back Extension– 3x15

Wednesday 09-25-13
High Hang Snatch– 5x2
High Hang Clean – 5x2
Clean Pull – 105%x4x3
Clean Deadlift off riser – 100%x3x3
Box Jump – 3x10 high

Thursday 09-26-13
Power Jerk + Split Jerk – 75%x1+1x3, 80%x1+1x3, 85%x1+1
Jerk Dip Squat – 95%x3, 100%x3x2, 105%x3x2
Snatch Push Press – 70%x4, 75%x4x4
Front Squat - 92%x3x10

Friday 09-27-13
REST

Saturday 09-28-13
Snatch – Build to a heavy single, 90%x1, 80%x1x3
Clean and Jerk - Build to a heavy single, 90%x1, 80%x1x3
Good morning – 4x5
GHD Sit-up’s – 3x12-15

Sunday 09-29-13
REST

Sunday, September 15, 2013

Weekly Training 09-16-13 to 09-22-13



Monday 09-16-13
Snatch – 70%x2, 75% x 1, 80%x1x3
Clean and Jerk - 70%x1+1, 75%x1+1x3
Snatch Deadlift off riser – 95%x3x3
Back Squat – 84%x3x10

Tuesday 09-17-13
Power Snatch – 70%x3, 75%x3, 80%x1x2
Power Clean - 70%x3, 75%x3, 80%x1x2
Push Press – 75% (of jerk) x 4 x 4
Sit-ups – 3x15

Wednesday 09-18-13
Snatch – 75%x1x3
Clean and Jerk – 80%x1x3
Clean Pull – 105%x3x3
Clean Deadlift off riser – 95%x3x3
Pull-ups – 3x max reps

Thursday 09-19-13
Power Jerk + Split Jerk – 70%x1+1x3, 80%x1+1x2, 85%x1+1x2
Jerk Dip Squat – 95%x3, 100%x3x2, 105%x3x2
Snatch Push Press – 70%x4, 75%x4x4
Front Squat - 89%x3x10

Friday 09-20-13
REST

Saturday 09-21-13
Snatch – Build to a heavy single, 90%x1, 80%x1x2
Clean and Jerk - Build to a heavy single, 90%x1x1, 80%x1x2
Back Extension – 3x12-15
Pendlay Row – 4x5

Sunday 09-22-13
REST

Sunday, September 8, 2013

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



Monday 09-09-13
Snatch – 65%x2, 70%x2, 78%x1x3
Clean and Jerk - 65%x1+1, 70%x1+1, 75%x1+1x3
Snatch High Pull – 85%x4x3
Snatch Deadlift off riser – 90%x3x3
Back Squat - 81%x3x10

Tuesday 09-10-13
Hang Muscle Snatch – 55%x3, 60%x3, 65%x3
Power Snatch – 70%x1x2, 75%x2x2, 80%x1
Power Clean - 70%x1x2, 75%x2x2, 80%x1
Push Press – 75% (of jerk) x 4 x 3
Sit-ups – 3x15

Wednesday 09-11-13
Snatch – 73%x1x3
Clean and Jerk – 78%x1x3
Clean Pull – 100%x3x3
Clean Deadlift off riser – 90%x3x3
Pull-ups – 3x max reps (supinated)

Thursday 09-12-13
Power Jerk + Split Jerk – 70%x1+1x2, 80%x1+1x2, 85%x1+1x2
Jerk Dip Squat – 95%x3, 100%x3x2
Snatch Push Press – 70%x4, 75%x4x3
Front Squat - 86%x3x10

Friday 09-13-13
REST

Saturday 09-14-13
Snatch – Build to a heavy single, 90%x1, 80%x1x2
Clean and Jerk - Build to a heavy single, 90%x1x1, 80%x1x2
Good Morning -5,5,5
Pendlay Row – 5,5,5

Sunday 09-15-13
REST

Sunday, September 1, 2013

Weekly Training 09-02-13 to 09-08-13



Monday 09-02-13
Snatch – 65%x2x2, 77%x1x3
Clean and Jerk - 65%x1+1x2, 72%x1+1x3
Snatch Pull – 97%x3x3
Snatch Deadlift – 105% x3x3
Back Squat - 78%x3x10

Tuesday 09-03-13
Muscle Snatch – heavy single
Power Snatch – 70%x1x2, 75%x2x3
Power Clean - 70%x1x2, 75%x2x3
Push Press – 70% (of jerk) x 4 x 3
Pull-ups – 3 x max reps (strict)

Wednesday 09-04-13
Snatch + Hang Snatch – 50%x2 sets, 60%x2 sets, 70%x3 sets
Clean Pull – 95%x3x3
Clean Deadlift – 105%x2x3
GHD Back Extension – 3 x 10

Thursday 09-05-13
Power Jerk + Split Jerk – 70%x1+1x2, 80%x1+1x2, 85%x1+1x1
Jerk Dip Squat – 90%x3, 95%x3, 100%x3
Snatch Push Press – 70%x4, 75%x3x3
Front Squat - 83%x3x10

Friday 09-06-13
REST

Saturday 09-07-13
Snatch – Build to a heavy single, 90%x1x2
Clean and Jerk - Build to a heavy single, 90%x1x2
Good Morning -5,5,5
Pendlay Row – 5,5,5

Sunday 09-08-13
REST