02/24/14 Monday
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2,
95%x1, 103%x1 (GET SOME!)
Snatch: Build slowly to a heavy
Single/opener; 90%x1x3
Clean and Jerk: Build slowly to a
heavy Single/opener; 90%x1x3
Clean Pull: 105%x2x5
Front Squat: 60%x5, 70%x5, 75%x5x2
Back Extension: 3x10
02/25/14 Tuesday
Power Snatch: 80% of Monday x1x6
Power Clean + Power Jerk: 80% of
Monday x1x6
Pull-ups: 3x10 (supinated grip)
Hand Stand Push-ups: 3x10
Sit-ups: 3x15
02/26/14 Wednesday
Snatch: 90% (of Monday HS) x1x4
Clean and Jerk: 90% (of Monday)
x1x4
Jerk (blocks): 95% (of Monday HS)
x2x5 *Singles Heavier if feeling good
Snatch Extension: 110%x2x5
Good Morning: 3x5 (40% back squat
max)
02/27/14 Thursday
Back Squat: 60%x5, 65%x5, 70%x5,
70%x5
Power Snatch: 75% of Monday x1x6
Power Clean + Power Jerk: 75% of
Monday x1x6
Front Squat: 60%x5, 70%x5, 75%x5,
80%x5
BTN Snatch Grip Press: 4x4
Abs: Ad lib
02/28/14 Friday
REST
03/01/14 Saturday
Snatch: MAX
Clean and Jerk: MAX
Snatch Pull: 105%x2x5
RDL: 3x5
Hand Stand Push-ups: 3x10
Back Extension: 3x10 (weighted)
03/02/14 Sunday
REST