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

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

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