Sunday, January 19, 2014

Weekly Training 01-20-14 to 01-26-14

01/20/14 Monday
Back Squat: 70%x6, 80%x6, 90%x3, 95%x2
Mid-Hang Muscle Snatch: 3x3
Snatch: Heavy Single, then -70%x3x2, 75%x3x2
Snatch Pull: 100%x3x5
Front Squat: 65%x5, 75%x4, 80%x4x2
Back Extension: 3x10

01/21/14 Tuesday
Power Snatch: 70%x3x3
Power Clean: 70%x3x3
Snatch Balance: 70%x3x3, 75%x2x2
Alternate sets on A1/A2
A1. Bench Press: 3x10
A2. Bent over Barbell Row: 3x10
Sit-ups: 3x20

01/22/14 Wednesday
Clean: Heavy Single, then -70%x3x2, 75%x3x2
Split Press: 3x3
Jerk (blocks): Heavy Single, then - 75%x3x2, 80%x3x2, 85%x2x2, 90%x2
Jerk Dip Squat: 100%x3x3
Clean Pull: 100%x3x5

01/23/14 Thursday
Back Squat: 75%x4, 80%x4x3
Snatch Blocks (mid-thigh): 70%x3x2, 75%x2x2
Power Clean (mid-thigh): 70%x3x2, 75%x2x2
Snatch Push Press: 75%x5x5
Front Squat: 60%x5, 65%x5, 70%x5x2
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10 (weighted)

01/24/14 Friday

01/25/14 Saturday
Snatch: Heavy Single, 80%x1x3
Clean and Jerk: Heavy Single , 80%x1x3
Snatch Deadlift (Pause at knee):105%x3x5
RDL: 3x5
Bench Press: 5x3 (max reps on last set)
Ring Dips: 3x10 (max reps on last set)

01/26/14 Sunday

No comments:

Post a Comment