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

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