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

REST

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

REST