Weekly Training 12-16-13 to 12-22-13

12/16/13 Monday

Back Squat: 60%x10, 70%x8, 75%x6, 80%x4

Snatch: 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x2, 85%x1x2

2-Pause Snatch Pull (knee + hip): 90%x3x3

Front Squat: 60%x5, 70%x5x3

12/17/13 Tuesday

Power Snatch (Pause @ Knee): 60%x3, 65%x3, 70%x2x2

Power Clean + Power Jerk (Pause @ Knee on clean, Pause in dip on Jerk): 60%x3+1, 65%x3+1, 70%x2+1x2

Alternate sets on A1/A2

A1. Bench Press: 3x10

A2. Bent over Barbell Row: 3x10

3 sets w/o rest:

·         15 KBS

·         15 Sit-ups

12/18/13 Wednesday

Clean: 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x2, 85%x1x2

Jerk (blocks): 65%x3, 70%x3, 75%x3, 80%x2, 85%x2, 90%x2

2-Pause Clean Pull (knee + hip): 90%x3x3

Snatch Deadlift: 100%x3x3

12/19/13 Thursday

Back Squat: 60%x10, 65%x8, 70%x8, 75%x8

High Hang Snatch: 60%x3, 65%x3x2

High Hang Clean: 60%x3, 65%x3x2

Front Squat: 60%x5, 65%x5, 70%x5x2

Snatch Push Press: 70%x5, 75%x3x3

A1. Pull-ups (weighted): 3x10

A2. Back Extension: 3x10-15

12/20/13 Friday

REST

12/21/13 Saturday

Snatch: Build to a heavy double

Clean and Jerk: Build to a heavy double (2 cleans + 1 Jerk)

Clean Deadlift: 100%x3x3

Good Mornings: 3x5

Bench Press: 3x5

Ring Dips: 3x10

12/22/13 Sunday

REST