Sunday, October 27, 2013

Weekly Training 10-28-13 to 11-03-13



Monday 10/28/13
Back Squat: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6
Power Snatch + 2 Snatch: 65% x1, 70%x2, 75%x2
Snatch Pull: 93% x5x5
Jerk (blocks): 75%x3x5
Back Extension: 3 x 10 (weighted)

Tuesday 10/29/13
Power Clean + 2 Clean: 65% x1set, 70%x2sets, 75%x2sets
Clean Pull: 93%x5x5
Push Press: 78%x 5x5
Toes 2 Bar: 3x15

Wednesday 10/30/13
3 Position Clean (floor – knee – pockets): 70% x 2 sets, 75% x 3 sets
Clean Deadlift: 100%x5x5
Snatch Balance: 65%x3, 70%x3x2, 75%3
Front Squat: 60%x5, 65%x5, 70%x5, 75%x5, 80% x5

Thursday 10/31/13
REST

Friday 11/01/13
Back Squat: 55%x6, 60%x6, 65%x6, 70%x6, 75%x6
3 Position Snatch (floor – knee – pockets): 70% x 2 sets, 75% x 3 sets
Snatch Deadlift: 100%x5x5
Snatch Push Press – 75%x5x5
Pull Ups: 3 x max reps strict

Saturday 11/02/13
Snatch: 70%x3, 75%x2, 80%x1, 85%x1, 70%x1, 75%x1, 80%x1
Clean & Jerk: 70%x3, 75%x2, 80%x1, 85%x1, 70%x1, 75%x1, 80%x1
Clean Pull: 95%x5x2, 100%x5x3
RDL: 68% of 1RM Clean: x 10 x 4
Bench Press: 70%x5, 75%x5x4

Sunday 11/03/13
REST

Sunday, October 20, 2013

Weekly Training 10-21-13 to 10-27-13



Monday 10/21/13
Back Squat: 60%x8, 65%x8, 70%x8, 75%x8
Power Snatch + Hang Power Snatch (knee) + Snatch: 65% x 2 sets, 70% x 3 sets
Snatch Pull: 90% x 7 x 2, 90% x 5 x 3
Back Extension: 3 x 15

Tuesday 10/22/13
Power Clean + Hang Power Clean (knee) + Clean: 65% x 2 sets, 70% x 3 sets
Clean Pull: 90% x 7 x 2, 90% x 5 x 3
Push Press: 75%x 5x5
Hanging Leg Raise: 3x12

Wednesday 10/23/13
Front Squat: 60%x5, 65%x5, 70%x5, 75%x5
3 Position Snatch (floor – knee – pockets): 65% x 2 sets, 70% x 3 sets
Snatch Balance: 60%x3, 65%x3, 70%x3
Snatch Deadlift: 100%x5x5

Thursday 10/24/13
REST

Friday 10/25/13
3 Position Clean (floor – knee – pockets): 65% x 2 sets, 70% x 3 sets
Clean Deadlift: 100%x5x5
Snatch Push Press – 70%x5x3, 75%x5x2
Back Squat: 55%x8, 60%x8, 65%x8, 70%x8
Pull Ups: 3 x max reps strict

Saturday 10/26/13
Snatch: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1x2
Clean & Jerk: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1x2
Snatch Pull: 95%x5x2, 100%x5x3
RDL: 65% of 1RM Clean: x 10 x 4
Bench Press: 70%x5x2, 75%x5x2, 60%x10

Sunday 10/27/13
REST

Sunday, October 13, 2013

Weekly Training 10-14-13 to 10-20-13



Transition Week

Monday 10-14-13
Muscle Snatch – 50% (of snatch) – x 3 x 5
Power Snatch – 60% x 3 x 2, 65% x 3 x 2
Back Squat – 60%x10, 65%x10, 70%x10
Back Extension – 3 x 10

Tuesday 10-15-13
Power Clean + Power Jerk – 60% x 2+1 x 2, 65% x 2+1 x 2
Push Press – 70% x 3 x 5
Pull ups – 3 x 10 strict

Wednesday 10-16-13
Power Snatch + snatch – 60% x 2 sets, 65% x 2 sets, 70% x 2 sets
Front Squat – 60%x5, 65%x5, 70%x5
Sit ups – 3 x 15

Thursday 10-17-13
Rest

Friday 10-18-13
Power Clean + clean - 60% x 2 sets, 65% x 2 sets, 70% x 2 sets
Snatch Push Press – 70% x 3 x 5
Back Squat – 55%x10, 60%x10, 65%x10
RDL– 5 x 5

Saturday 10-19-13
Active Rest/Mobility Work/Technical Work

Sunday 10-20-13
Rest

Sunday, October 6, 2013

Weekly Training 10-07-13 to 10-13-13



Monday 10-07-13
Snatch – HS
Snatch Deadlift (to knee) + Snatch Pull + Snatch High Pull – 90% x 1+1+1 x 3
Clean and Jerk – HS
Clean Deadlift (to knee) + Clean Pull + Clean High Pull – 90% x 1+1+1 x 3
Back Squat – 81% x 3 10

Tuesday 10-08-13
Power Snatch – HS – 80% of HS x 2 x 3
Power Clean – HS – 80% of HS x 2 x 3
Press – 5 x 4
Sit-ups – 3 x 20
Back Extension – 3 x 15

Wednesday 10-09-13
Snatch – 80% of Monday HS - x 1 x 6
Clean – 80% of Monday HS – x 1 x 6
Pull-ups 3 x 10 strict

Thursday 10-10-13
Power Jerk – 75% x 2, 80% x 2, 85% x 1 x 2
Split Jerk – 75% x 2, 80% x 2, 85% x 1 x 2
Snatch Push Press – 80% (of snatch) x 3 x 5
Front Squat – 98% x 2 x 6

Friday 10-11-13
REST

Saturday 10-12-13
Snatch – MAX
Clean and Jerk – MAX
Good morning – 5 x 5
Sit-ups – 3 x 20

Sunday 10-13-13
REST