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

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

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