Weekly Training 12-02-13 to 12-08-13

Monday 12/02/13

Back Squat: 88%x3x5

Hang Snatch (knee – can use block if you have them): 73%x3x2, 75%x2x2

Jerk (off blocks): Heavy Single, 82%x2x4

Clean Pull off 3” Riser: 90%x5x5

Weighted Sit-ups: 3x15

Tuesday 12/03/13

Hang Clean (knee – can use block if you have them): 73%x3x2, 75%x2x2

Snatch High Pull: 85%x3x5

Snatch balance: 78%x3x3, 82%x2x2

Push Press: 87%x4x2, 87%x3x3 (Use 1RM push press or 90% of best power jerk)

Glute-Ham Raise: 3x8-10

Wednesday 12/04/13

Muscle Snatch: 70%x5, 75%x3x3

Clean and Jerk: 75%x2x2, 80%x1x3

Snatch deadlift: 110%x4x5

Front Squat: 87%x3x5

Thursday 12/05/13

REST

Friday 12/06/13

Back Squat: 85%x4x5

Snatch: 75%x2x2, 80%x1x3

Snatch Pull off 3” Riser: 90%x5x5

Snatch push press: 85%x4x5

Saturday 12/07/13

Snatch: 80%x1, 82%x1, 84%x1, 87%x1x2, 80%x1, 82%x1, 84%x1

Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1x2, 80%x1, 82%x1, 84%x1

Clean Shrug: 120%x4x5

RDL: 74% (of 1 RM Clean) x5x5

Bench Press: 83%x3x4

Sunday 12/08/13

REST