Sunday, December 22, 2013

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

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

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