Weekly Training 12-23-13 to 12-29-13

12/23/13 Monday

Back Squat: 60%x10, 65%x8, 70%x6, 75%x6, 80%x6

Snatch (Pause @ knee): 65%x3, 70%x2, 75%x1x2

Snatch: 70%x3, 75%x2, 80%x1x2

2-Pause Snatch Pull (knee + hip): 90%x5x5

Front Squat: 60%x5, 70%x5, 75%x5x2

12/24/13 Tuesday

Power Snatch (Pause @ Knee): 65%x3x2, 70%x3x3

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

Alternate sets on A1/A2

A1. Bench Press: 3x10

A2. Bent over Barbell Row: 3x10

3 sets w/o rest:

·         15 KBS

·         10 Toes to Bar

12/25/13 Wednesday

Clean (Pause @ knee): 65%x3, 70%x2, 75%x1x2

Clean: 70%x3, 75%x2, 80%x1x2

Jerk (blocks): 70%x3x2, 75%x3x2, 80%x3, 85%x2, 90%x2

2-Pause Clean Pull (knee + hip): 90%x5x5

Snatch Deadlift: 100%x5x5

12/26/13 Thursday

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

3 Position Snatch (Hip+Knee+Floor): 65%x2 sets, 70%x3 sets

3 Position Clean (Hip+Knee+Floor): 65%x2 sets, 70%x3 sets

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

Snatch Push Press: 75%x5x5

A1. Pull-ups (weighted): 3x10

A2. Back Extension: 3x8-10 (weighted)

12/27/13 Friday

REST

12/28/13 Saturday

Snatch: Build to a heavy double – 90%x2x2

Clean and Jerk: Build to a heavy double (2 cleans + 1 Jerk) – 90%2+1x2

Clean Deadlift: 100%x5x5

Good Mornings: 3x5

Bench Press: 4x5 (max reps on last set)

Ring Dips: 4x10 (max reps on last set)

12/29/13 Sunday

REST