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
1. Back Squat - 230, 250, 270, 285, 305
ReplyDelete2. Snatch Complex - 165, 180x2 sets, 200x2 sets - these felt fast and solid, 200 was a bit heavy on last set
3. Snatch Pull - 235x5x5 (These were tough - I imagine because of the recent deload - need to get used to the volume again.)
4. Jerk - 240x3x5 (Mostly power jerk here, and all were solid. Threw in a couple split jerks to mix it up)
5. 3x15 unweighted for me due to time.
Tuesday
ReplyDeletePC+2Cl - 205, 225, 240
Clean pull - 300 x 5 x 5
Push Press - 205x3x5