Weekly Training 12-09-13 to 12-15-13

Monday 12/09/13

Back Squat: 87%x4, 87%x3x2, 90%x2x2

Snatch off blocks (Mid-Thigh): 75%x2x4

Jerk (off blocks): Heavy Single, 84%x2x4

Clean Pull off 3” Riser: 93%x4x5

Glute-Ham Raise: 3x8-10

Tuesday 12/10/13

Clean off blocks (above knee): 75%x2x4

Clean High Pull: 88%x2x5

Snatch balance: 80%x3x2, 84%x2x2

Push Press: 89%x3x4 (Use 1RM push press or 90% of best power jerk)

Weighted Sit-ups: 3x15

Wednesday 12/11/13

Muscle Snatch: 75%x3x3, 78%x3x2

Clean and Jerk: 75%x2, 80%x1x4

Clean deadlift: 113%x4x5

Front Squat: 89%x2x5

Thursday 12/12/13

REST

Friday 12/13/13

Back Squat: 87%x3x5

Snatch: 75%x2, 80%x1x4

Snatch Pull off 3” Riser: 93%x4x5

Snatch push press: 87%x4x2, 87%x3x2

Saturday 12/14/13

Snatch: 80%x1, 82%x1, 84%x1, 87%x1x3

Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1x3

Snatch Shrug: 120%x4x5

RDL: 76% (of 1 RM Clean) x5x4

Bench Press: 85%x2-3x4

Sunday 12/15/13

REST