Sunday, December 29, 2013

Weekly Training 12-30-13 to 01-05-14

12/30/13 Monday
Back Squat: 65%x8, 70%x8, 80%x6, 85%x6
2 Position Snatch (Floor, knee): 70%x2 sets, 75%x3 sets
Snatch: 80%x2x2
2-Pause Snatch Pull (knee + hip): 93%x5x5
Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

12/31/13 Tuesday
Power Snatch: 65%x3x2, 70%x3x3
Power Clean + Power 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 HSPU

01/01/14 Wednesday
2 Position Clean(Floor, knee): 70%x2 sets, 75%x3 sets
Clean: 80%x2x2
Jerk (blocks): 75%x3x2, 80%x3x2, 85%x2, 90%x2
2-Pause Clean Pull (knee + hip): 93%x5x5
Snatch Deadlift: 103%x5x5

01/02/14 Thursday
Back Squat: 60%x10, 65%x10, 70%x8, 75%x8
3 Position Snatch (Hip+Knee+Floor): 70%x2 sets, 75%x3 sets
3 Position Clean (Hip+Knee+Floor): 70%x2 sets, 75%x3 sets
Front Squat: 60%x5, 65%x5, 70%x5x2
Snatch Push Press: 78%x5x5
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10 (weighted)

01/03/14 Friday

01/04/14 Saturday
Snatch: Heavy Single; 80% (of HS)x1x4
Clean and Jerk: Heavy Single; 80% (of HS)x1x4
Clean Deadlift: 103%x5x5
Glute-Ham Raise: 3x8-10
Bench Press: 4x5 (max reps on last set)
Ring Dips: 4x10 (max reps on last set)

01/05/14 Sunday

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