Sunday, January 26, 2014

Weekly Training 01-27-14 to 02-02-14

01/27/14 Monday
Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1
Mid-Hang Muscle Snatch: 3x3
Snatch: Heavy Single, then -70%x2x2, 75%x2x2, 80%x1x2
Snatch Pull: 105%x2x5
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Back Extension: 3x10 (weighted)

01/28/14 Tuesday
Power Snatch: 70%x2x2, 75%x2x2
Power Clean and Power Jerk: 70%x2+1x2, 7%%x2+1x2
Snatch Balance: 70%x2x2, 75%x2x2, 80%x2
Alternate sets on A1/A2
A1. Bench Press: 3x8
A2. Bent over Barbell Row: 3x8
Sit-ups: 3x20

01/29/14 Wednesday
Clean: Heavy Single, then -70%x2x2, 75%x2x2, 80%x1x2
Jerk (blocks): Heavy Single, then - 75%x3, 80%x2x2, 85%x2, 90%x1x2, 95%x1
Jerk Dip Squat: 105%x3x3
Clean Pull: 105%x2x5

01/30/14 Thursday
Back Squat: 70%x4, 75%x4, 80%x4, 85%x4
Snatch Blocks (knee): 70%x3x2, 75%x2x2
Power Clean (knee): 70%x3x2, 75%x2x2
Snatch Push Press: 80%x3x5
Front Squat: 60%x5, 65%x5, 70%x5x2
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10

01/31/14 Friday
REST

02/01/14 Saturday
Snatch: Heavy Single, 85%x1x3
Clean and Jerk: Heavy Single, 85%x1x3
Clean Deadlift: 105%x3x5
RDL: 3x5
Shoulder Press: 3x5

02/02/14 Sunday
REST

Sunday, January 19, 2014

Weekly Training 01-20-14 to 01-26-14



01/20/14 Monday
Back Squat: 70%x6, 80%x6, 90%x3, 95%x2
Mid-Hang Muscle Snatch: 3x3
Snatch: Heavy Single, then -70%x3x2, 75%x3x2
Snatch Pull: 100%x3x5
Front Squat: 65%x5, 75%x4, 80%x4x2
Back Extension: 3x10

01/21/14 Tuesday
Power Snatch: 70%x3x3
Power Clean: 70%x3x3
Snatch Balance: 70%x3x3, 75%x2x2
Alternate sets on A1/A2
A1. Bench Press: 3x10
A2. Bent over Barbell Row: 3x10
Sit-ups: 3x20

01/22/14 Wednesday
Clean: Heavy Single, then -70%x3x2, 75%x3x2
Split Press: 3x3
Jerk (blocks): Heavy Single, then - 75%x3x2, 80%x3x2, 85%x2x2, 90%x2
Jerk Dip Squat: 100%x3x3
Clean Pull: 100%x3x5

01/23/14 Thursday
Back Squat: 75%x4, 80%x4x3
Snatch Blocks (mid-thigh): 70%x3x2, 75%x2x2
Power Clean (mid-thigh): 70%x3x2, 75%x2x2
Snatch Push Press: 75%x5x5
Front Squat: 60%x5, 65%x5, 70%x5x2
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10 (weighted)

01/24/14 Friday
REST

01/25/14 Saturday
Snatch: Heavy Single, 80%x1x3
Clean and Jerk: Heavy Single , 80%x1x3
Snatch Deadlift (Pause at knee):105%x3x5
RDL: 3x5
Bench Press: 5x3 (max reps on last set)
Ring Dips: 3x10 (max reps on last set)

01/26/14 Sunday
REST

Sunday, January 12, 2014

Weekly Training 01-13-14 to 01-19-14



01/13/14 Monday
Back Squat: 65%x8, 75%x6, 85%x4, 90%x4
Power Snatch: 70%x3x5
Snatch Pull: 85%x3x5
Front Squat: 70%x5, 80%x4, 85%x3, 90%x3

01/14/14 Tuesday
Muscle Snatch: 65%x3x5
Power Clean: 70%x3x5
Snatch Balance: 70%x3x5
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

01/15/14 Wednesday
Clean: 70%x2x5
Jerk (blocks): 75%x3x5
Jerk Dip Squat: 90%x3x3
Clean Pull: 85%x3x5

01/16/14 Thursday
Back Squat: 65%x6, 75%x6, 80%x6, 80%x6
Mid Hang Snatch: 70%x2x5
Mid Hang Power Clean: 70%x2x5
Snatch Push Press: 70%x5x5
Front Squat: 60%x5, 65%x5, 70%x5x2
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10 (weighted)

01/17/14 Friday
REST

01/18/14 Saturday
Snatch: Heavy Single
Clean and Jerk: Heavy Single
Clean Deadlift: 90%x3x5
Good Morning: 3x5
Bench Press: 5x3 (max reps on last set)
Ring Dips: 3x10 (max reps on last set)

01/19/14 Sunday
REST

Sunday, January 5, 2014

Weekly Training 01-06-14 to 01-12-14



01/06/14 Monday
Back Squat: 65%x8, 70%x8, 80%x6, 85%x6
Snatch: 70%x3, 75%x3, 80%x2x3
Snatch Pull: 96%x5x5
Snatch Balance: 3x3 (choose weight based off of feel)
Front Squat: 70%x5, 75%x5, 80%x5, 85%x5

01/07/14 Tuesday
Power Snatch: 65%x3x3, 70%x3x3
Power Clean + Power Jerk: 65%x3+1x3, 70%x3+1x3
Alternate sets on A1/A2
A1. Bench Press: 3x10
A2. Bent over Barbell Row: 3x10
3 sets w/o rest:
·         20 Push Ups
·         20 Sit - Ups

01/08/14 Wednesday
Clean: 70%x3, 75%x3, 80%x2x3
Jerk (blocks): 75%x3x2, 80%x3x2, 85%x2x2, 90%x2
Jerk Dip Squat: 100%x3x3
Clean Pull: 96%x5x5

01/09/14 Thursday
Back Squat: 65%x8, 70%x8, 75%x8, 80%x8
High Hang Snatch: 70%x2x2, 73%x3x3
High Hang Power Clean: 70%x2x2, 73%x3x3
Front Squat: 60%x5, 65%x5, 70%x5x2
Snatch Push Press: 81%x5x5
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10 (weighted)

01/10/14 Friday
REST

01/11/14 Saturday
Snatch: Heavy Single; 80% (of HS)x2x3
Clean and Jerk: Heavy Single; 80% (of HS)x2+1x3
Clean Deadlift: 105%x5x5
Good Morning: 3x5
Bench Press: 5x5 (max reps on last set)
Ring Dips: 4x10 (max reps on last set)

01/12/14 Sunday
REST