Sunday, November 24, 2013

Weekly Training 11-25-13 to 12-01-13

Monday 11/25/13
Back Squat: 86%x4x5
Hang Snatch (above knee) : 70%x3x4
Jerk (off blocks): 78%x3x3, 81%x3x2
Snatch pull: 100%x3x5
GHD Sit-ups: 3x15

Tuesday 11/26/13
Hang Clean (above knee): 70%x3x4
Clean Pull: 100%x3x5
Snatch balance: 75%x3x2, 80%x3x3
Push Press: 85%x4x4 (Use 1RM push press or 90% of best power jerk)
Back Extension: 3x10 (weighted)

Wednesday 11/27/13
Muscle Snatch: 65%x4x4
Clean and Jerk: 70%x3x3, 75%x2x3
Clean deadlift:108%x4x5
Front Squat: 85%x4x5

Thursday 11/28/13
REST

Friday 11/29/13
Back Squat: 85%x4x5
Snatch: 70%x3x3, 75%x2x3
Snatch deadlift:108%x4x5
Snatch push press: 83%x4x5

Saturday 11/30/13
Snatch: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1
Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1
RDL: 72% (of 1 RM Clean) x6x5
Bench Press: 80%x3x4

Sunday 12/01/13
REST

Sunday, November 17, 2013

Weekly Training 11-18-13 to 11-24-13



Monday 11/18/13
Back Squat: 75%x6, 80%x6, 85%x4, 90%x3, 95%x2, 75%x6
Power Snatch: 70%x3x5
Jerk: 75%x3x4
Snatch pull: 90%x3x3
Back Extension: 3x15

Tuesday 11/19/13
Power Clean: 70%x3x5
Clean Pull: 90%x3x3
Snatch balance: 65%x3x5
Push Press: 72%x3x5
Sit-ups: 3x15

Wednesday 11/20/13
2-position Snatch (floor, knee): 70%x5 sets
Snatch deadlift: 95%x3x4
Front Squat: 75%x5, 80%x4, 85% x3, 90%x2, 95%x1, 75%x5

Thursday 11/21/13
REST

Friday 11/22/13
Back Squat: 70%x6, 75%x6, 80%x4, 85%x3, 90%x2, 70%x6
2-position Clean (floor, knee): 70%x5 sets
Clean deadlift: 95%x3x4
Snatch push press: 71%x5x5

Saturday 11/23/13
Snatch: Heavy Single
Clean & jerk: Heavy Single
RDL: 62% (of 1 RM Clean) x6x5
Bench Press: 75%x4x4

Sunday 11/24/13
REST

Sunday, November 10, 2013

Weekly Training 11-11-13 to 11-17-13



Monday 11/11/13
Back Squat: 70%x6, 75%x6, 80%x6, 85%x4, 90%x3, 75%x6
Snatch: 78%x2x4
Jerk: 80%x2x5
Snatch pull: 98%x4x4
Hanging leg-raise: 3x10

Tuesday 11/12/13
Clean: 78%x2x4
Clean Pull: 98%x4x4
Snatch balance: 70%x3x2, 75%x3x2, 80%x3x2
Push Press: 82%x4x5
Back Extension: 3x15 (weighted)

Wednesday 11/13/13
2-position Snatch (floor, knee): 77%x2 sets, 81%x2 sets
Clean deadlift: 105%x5x5
Front Squat: 70%x5, 75%x5, 80% x4, 85%x4, 90%x3, 75%x5

3 sets w/o rest:
10 Pull-ups
10 Ring-dips

Thursday 11/14/13
REST

Friday 11/15/13
Back Squat: 65%x6, 70%x6, 75%x6, 80%x4, 85%x3, 70%x6
2-position Clean (floor, knee): 77%x2 sets, 81%x2 sets
Snatch deadlift: 105%x5x5
Snatch push press: 81%x5x5

Saturday 11/16/13
Snatch: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1
Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1
RDL: 72% (of 1 RM Clean) x6x5
Bench Press: 75%x5x2, 80%x4x2, 85%x3

Sunday 11/17/13
REST

Sunday, November 3, 2013





Monday 11/04/13
Back Squat: 60%x10, 65%x8, 70%x6, 75%x6, 80%x6
Power snatch + snatch: 70%x2 sets, 75%x3 sets
Jerk: 78%x3x5
Snatch pull: 96%x5x5
Back Extension: 3x12 (weighted)

Tuesday 11/05/13
Power clean + clean: 75%x4 sets
Clean Pull: 96%x5x5
Snatch balance: 70%x3x2, 75%x3x2, 80%x3
Push Press: 80% x5x5
Toes 2 Bar: 3x15

Wednesday 11/06/13
2-position Snatch (floor, knee): 75%x2 sets, 80%x2 sets
Snatch deadlift: 105%x5x5
Front Squat: 60%x5, 65%x5, 70%x5, 75%x5, 80% x4, 85%x4
Pull-Ups: 4x10

Thursday 11/07/13
REST

Friday 11/08/13
Back Squat: 55%x10, 60%x8, 65%x6, 70%x6, 75%x6, 80%4
2-position Clean (floor, knee): 75%x2 sets, 80%x2 sets
Clean deadlift: 105%x5x5
Snatch push press: 78%x5x5
Hanging Leg Raise (HLR): 3x10

Saturday 11/09/13
Snatch: 75%x2, 80%x1, 83%x1, 85%x1, 75%x1, 80%x1, 83%x1
Clean & jerk: 75%x2, 80%x1, 83%x1, 85%x1, 75%x1, 80%x1, 83%x1
Snatch Pull: 100%x3x5
RDL: 70% (of 1 RM Clean) x8x4
Bench Press: 75%x5x4, 80%x4

Sunday 11/10/13
REST