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

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

Weekly Training 01-27-14 to 02-02-14

01/27/14 Monday
Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1
Mid-Hang Muscle Snatch: 3x3
Snatch: Heavy Single, then -70%x2x2, 75%x2x2, 80%x1x2
Snatch Pull: 105%x2x5
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Back Extension: 3x10 (weighted)

01/28/14 Tuesday
Power Snatch: 70%x2x2, 75%x2x2
Power Clean and Power Jerk: 70%x2+1x2, 7%%x2+1x2
Snatch Balance: 70%x2x2, 75%x2x2, 80%x2
Alternate sets on A1/A2
A1. Bench Press: 3x8
A2. Bent over Barbell Row: 3x8
Sit-ups: 3x20

01/29/14 Wednesday
Clean: Heavy Single, then -70%x2x2, 75%x2x2, 80%x1x2
Jerk (blocks): Heavy Single, then - 75%x3, 80%x2x2, 85%x2, 90%x1x2, 95%x1
Jerk Dip Squat: 105%x3x3
Clean Pull: 105%x2x5

01/30/14 Thursday
Back Squat: 70%x4, 75%x4, 80%x4, 85%x4
Snatch Blocks (knee): 70%x3x2, 75%x2x2
Power Clean (knee): 70%x3x2, 75%x2x2
Snatch Push Press: 80%x3x5
Front Squat: 60%x5, 65%x5, 70%x5x2
A1. Pull-ups (weighted): 3x10
A2. Back Extension: 3x10

01/31/14 Friday
REST

02/01/14 Saturday
Snatch: Heavy Single, 85%x1x3
Clean and Jerk: Heavy Single, 85%x1x3
Clean Deadlift: 105%x3x5
RDL: 3x5
Shoulder Press: 3x5

02/02/14 Sunday
REST

Weekly Training 01-20-14 to 01-26-14

01/20/14 Monday

Back Squat: 70%x6, 80%x6, 90%x3, 95%x2

Mid-Hang Muscle Snatch: 3x3

Snatch: Heavy Single, then -70%x3x2, 75%x3x2

Snatch Pull: 100%x3x5

Front Squat: 65%x5, 75%x4, 80%x4x2

Back Extension: 3x10

01/21/14 Tuesday

Power Snatch: 70%x3x3

Power Clean: 70%x3x3

Snatch Balance: 70%x3x3, 75%x2x2

Alternate sets on A1/A2

A1. Bench Press: 3x10

A2. Bent over Barbell Row: 3x10

Sit-ups: 3x20

01/22/14 Wednesday

Clean: Heavy Single, then -70%x3x2, 75%x3x2

Split Press: 3x3

Jerk (blocks): Heavy Single, then - 75%x3x2, 80%x3x2, 85%x2x2, 90%x2

Jerk Dip Squat: 100%x3x3

Clean Pull: 100%x3x5

01/23/14 Thursday

Back Squat: 75%x4, 80%x4x3

Snatch Blocks (mid-thigh): 70%x3x2, 75%x2x2

Power Clean (mid-thigh): 70%x3x2, 75%x2x2

Snatch Push Press: 75%x5x5

Front Squat: 60%x5, 65%x5, 70%x5x2

A1. Pull-ups (weighted): 3x10

A2. Back Extension: 3x10 (weighted)

01/24/14 Friday

REST

01/25/14 Saturday

Snatch: Heavy Single, 80%x1x3

Clean and Jerk: Heavy Single , 80%x1x3

Snatch Deadlift (Pause at knee):105%x3x5

RDL: 3x5

Bench Press: 5x3 (max reps on last set)

Ring Dips: 3x10 (max reps on last set)

01/26/14 Sunday

REST

Weekly Training 01-13-14 to 01-19-14

01/13/14 Monday

Back Squat: 65%x8, 75%x6, 85%x4, 90%x4

Power Snatch: 70%x3x5

Snatch Pull: 85%x3x5

Front Squat: 70%x5, 80%x4, 85%x3, 90%x3

01/14/14 Tuesday

Muscle Snatch: 65%x3x5

Power Clean: 70%x3x5

Snatch Balance: 70%x3x5

Alternate sets on A1/A2

A1. Bench Press: 3x10

A2. Bent over Barbell Row: 3x10

3 sets w/o rest:

·        15 KBS

·        15 Sit-ups

01/15/14 Wednesday

Clean: 70%x2x5

Jerk (blocks): 75%x3x5

Jerk Dip Squat: 90%x3x3

Clean Pull: 85%x3x5

01/16/14 Thursday

Back Squat: 65%x6, 75%x6, 80%x6, 80%x6

Mid Hang Snatch: 70%x2x5

Mid Hang Power Clean: 70%x2x5

Snatch Push Press: 70%x5x5

Front Squat: 60%x5, 65%x5, 70%x5x2

A1. Pull-ups (weighted): 3x10

A2. Back Extension: 3x10 (weighted)

01/17/14 Friday

REST

01/18/14 Saturday

Snatch: Heavy Single

Clean and Jerk: Heavy Single

Clean Deadlift: 90%x3x5

Good Morning: 3x5

Bench Press: 5x3 (max reps on last set)

Ring Dips: 3x10 (max reps on last set)

01/19/14 Sunday

REST

Weekly Training 01-06-14 to 01-12-14

01/06/14 Monday

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Snatch: 70%x3, 75%x3, 80%x2x3

Snatch Pull: 96%x5x5

Snatch Balance: 3x3 (choose weight based off of feel)

Front Squat: 70%x5, 75%x5, 80%x5, 85%x5

01/07/14 Tuesday

Power Snatch: 65%x3x3, 70%x3x3

Power Clean + Power Jerk: 65%x3+1x3, 70%x3+1x3

Alternate sets on A1/A2

A1. Bench Press: 3x10

A2. Bent over Barbell Row: 3x10

3 sets w/o rest:

·         20 Push Ups

·         20 Sit - Ups

01/08/14 Wednesday

Clean: 70%x3, 75%x3, 80%x2x3

Jerk (blocks): 75%x3x2, 80%x3x2, 85%x2x2, 90%x2

Jerk Dip Squat: 100%x3x3

Clean Pull: 96%x5x5

01/09/14 Thursday

Back Squat: 65%x8, 70%x8, 75%x8, 80%x8

High Hang Snatch: 70%x2x2, 73%x3x3

High Hang Power Clean: 70%x2x2, 73%x3x3

Front Squat: 60%x5, 65%x5, 70%x5x2

Snatch Push Press: 81%x5x5

A1. Pull-ups (weighted): 3x10

A2. Back Extension: 3x10 (weighted)

01/10/14 Friday

REST

01/11/14 Saturday

Snatch: Heavy Single; 80% (of HS)x2x3

Clean and Jerk: Heavy Single; 80% (of HS)x2+1x3

Clean Deadlift: 105%x5x5

Good Morning: 3x5

Bench Press: 5x5 (max reps on last set)

Ring Dips: 4x10 (max reps on last set)

01/12/14 Sunday

REST