Weekly Training 11-25-13 to 12-01-13

Monday 11/25/13

Back Squat: 86%x4x5

Hang Snatch (above knee) : 70%x3x4

Jerk (off blocks): 78%x3x3, 81%x3x2

Snatch pull: 100%x3x5

GHD Sit-ups: 3x15

Tuesday 11/26/13

Hang Clean (above knee): 70%x3x4

Clean Pull: 100%x3x5

Snatch balance: 75%x3x2, 80%x3x3

Push Press: 85%x4x4 (Use 1RM push press or 90% of best power jerk)

Back Extension: 3x10 (weighted)

Wednesday 11/27/13

Muscle Snatch: 65%x4x4

Clean and Jerk: 70%x3x3, 75%x2x3

Clean deadlift:108%x4x5

Front Squat: 85%x4x5

Thursday 11/28/13

REST

Friday 11/29/13

Back Squat: 85%x4x5

Snatch: 70%x3x3, 75%x2x3

Snatch deadlift:108%x4x5

Snatch push press: 83%x4x5

Saturday 11/30/13

Snatch: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1

Clean & jerk: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1

RDL: 72% (of 1 RM Clean) x6x5

Bench Press: 80%x3x4

Sunday 12/01/13

REST