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

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

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