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