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

REST

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

REST