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