Sunday, December 15, 2013

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

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

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