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