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

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