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