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