Sunday, February 23, 2014

Weekly Training 02-24-14 to 03-02-14



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

Sunday, February 16, 2014

Weekly Training 02-17-14 to 02-23-14



02/17/14 Monday
Back Squat: 60%x5, 65%x5, 70%x5, 75%x5
Snatch: heavy single; (80%x2, 85x2, 90%x1) x3 [% of HS for day]
Clean and Jerk: heavy single; (80%x2+1, 85x2+1, 90%x1) x3 [% of HS for day]
Front Squat: 60%x5, 65%x5, 70%x5x2
Back Extension: 3x10

02/18/14 Tuesday
Power Snatch: heavy single; (80%x1, 85%x1, 90%x1) x3
Power Clean + Power Jerk: heavy single; (80%x1, 85%x1, 90%x1) x3
Push Press: 70%x3x4 [% of HS power jerk for day]
Alternate sets on A1/A2
A1. Ring Push Ups 3x10
A2. 1-arm Dumbell Row 3x10

02/19/14 Wednesday
Snatch: 90% (of Monday HS) x2x3
Clean and Jerk: 90% (of Monday HS) x2+1x3
Jerk (blocks): 90% (of Monday HS) x2x5
Clean Extension: 105%x2x5
Good Morning: 3x5 (30-40% back squat max)

02/20/14 Thursday
Back Squat: 60%x5, 65%x5, 70%x5, 75%x5
Power Snatch: 90% (of Tuesday HS) x2x3
Power Clean and Jerk: 90% (of Tuesday HS) x2x3
Front Squat: 60%x5, 65%x5, 70%x5x2
BTN Snatch Grip Press: 4x4
Pull-ups: 3x10 (supinated grip)
Abs: Ad lib

02/21/14 Friday
REST

02/22/14 Saturday
Snatch: Build to Monday’s HS; (80%x2, 85%x2, 90%x1) x3
Clean and Jerk: Build to Monday’s HS; (80%x2, 85%x2, 90%x1) x3
RDL: 3x5
Hand Stand Push-ups: 3x10
Back Extension: 3x10 (2 sec pause @ top)

02/23/14 Sunday
REST

Sunday, February 9, 2014

Weekly Training 02-10-14 to 02-16-14



02/10/14 Monday
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
Muscle Snatch: 50%x3x3
Snatch: 70%x1x3, 73%x1x2
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Back Extension: 3x10

02/11/14 Tuesday
Power Snatch: 65%x2x2, 70%x2x2
Power Clean + Power Jerk: 65%x2+1x2, 70%x2+1x2
Snatch Balance: 65%x3x3
Alternate sets on A1/A2
A1. Ring Push Ups 3x10
A2. 1-arm Dumbell Row 3x10

02/12/14 Wednesday
Clean and Jerk: 70%x1x3, 73%x1x2
Power Jerk (blocks): 70%x3x3
Snatch Deadlift:  90%x3x5
Back Extension: 3x10 (hold 2 sec @ top)

02/13/14 Thursday
Back Squat: 65%x5, 70%x5x3
Power Snatch: 65%x2x2, 70%x2x2
Power Clean + Power Jerk: 65%x2+1x2, 70%x2+1x2
BTN Snatch Grip Press: 5x3
Front Squat: 65%x5x4

02/14/14 Friday
REST

02/15/14 Saturday
Snatch: Heavy Single
Clean and Jerk: Heavy Single
Clean Deadlift: 110%x3x5
Hand Stand Practice
Pull-Ups (strict): 3 x max reps

02/16/14 Sunday
REST

Sunday, February 2, 2014

Weekly Training 02-03-14 to 02-09-14



02/03/14 Monday
Back Squat: 65%x5, 70%x5, 75%x5, 80%x5
Snatch: Heavy Single, then -75%x2x2, 80%x1x3
Snatch Pull off riser (3”): 90%x3x5
Front Squat: 60%x5, 65%x5x3
Back Extension: 3x10

02/04/14 Tuesday
Muscle Snatch: 3x3
Power Snatch: 70%x2x2, 75%x2x2
Power Clean + Power Jerk: 70%x2x2, 75%x2x2
Snatch Balance: 70%x2x2, 75%x2x2, 80%x2x2
Alternate sets on A1/A2
A1. Ring Push Ups 3x10
A2. 1-arm Dumbell Row 3x10

02/05/14 Wednesday
Clean and Jerk: Heavy Single, then -75%x2x2, 80%x1x3
Jerk (blocks): 80%x2x2, 85%x2x3
Jerk Rack Support: 3 sets, heavy (hold as long as possible)
Clean Pull off riser (3”): 90%x3x5
Back Extension: 3x10 (hold 2 sec @ top)

02/06/14 Thursday
Back Squat: 65%x5x2, 70%x5x3
Snatch Blocks (knee): 73%x2x2, 78%x2x2
Clean off Blocks (knee): 73%x2x2, 78%x2x2
BTN Snatch Grip Press: 5x3
Front Squat: 60%x5x3

02/07/14 Friday
REST

02/08/14 Saturday
Snatch: Heavy Single, 80%x1x3
Clean and Jerk: Heavy Single, 80%x1x3
Snatch Deadlift: 110%x3x5
Hand Stand Practice
Pull-Ups (strict): 3 x max reps

02/09/14 Sunday
REST