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
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