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Friday January 31 2014

Rest Day




Thursday January 30 2014

  • Power Snatch - 60%x2x3, 70%x1x3
  • Power Clean & Jerk - 60%x2x3, 70%x1x3
3 sets; no rest:
15 DB Push Press
12 Pull Ups




Wednesday January 29 2014

  • Snatch - HS; 85%x1x3 OTM
  • Clean & Jerk - HS; 85%x1x3 OTM
  • Back Squat - HS; 80%x2x2




Tuesday January 28 2014

  • Snatch - 80%x1x5 (% of yesterdays HS)
  • Clean & Jerk - 80%x1x5 (% of yesterdays HS)
3 sets; no rest:
10 Sit Ups
10 Back Extensions



Monday January 27 2014

  • Snatch - HS; 80%x1x3 OTM
  • Clean & Jerk - HS; 80%x1x3 OTM
  • Front Squat - HS; 85%x2x2
Week 7 of 8



Sunday January 26 2014

Rest Day




Saturday January 25 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS




Friday January 24 2014

Rest Day




Thursday January 23 2014

  • Box Jump - 3x3
  • Snatch - 70%x1x3
  • Clean & Jerk - 70%x1x3
3 sets; no rest:
10 Back Extensions
10 Pull Ups



Wednesday January 22 2014

  • Snatch - 65%x2x4
  • Clean & Jerk - 65%x2x4
  • Snatch Push Press + OHS - 65% x (3+3) x 4




Tuesday January 21 2014

  • Power Snatch - HS
  • Power Clean & Jerk - HS
3 sets; no rest:
10 Sit Ups
10 Push Ups




Monday January 20 2014

  • Snatch - 70%x1x3
  • Clean & Jerk - 70%x1x3
  • Front Squat - 80%x2x2
Week 6 of 8



Sunday January 19 2014

Rest Day




Saturday January 18 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS
  • Good Morning - 3x10




Friday January 17 2014

Rest Day




Thursday January 16 2014

  • Jerk - 75%x3x3
  • Snatch Balance - HS; 80%x1x3
  • Muscle Snatch - 75%x2x3
  • Mid-Hang Snatch - 70%x2x3, 65%x3x2
3 sets; no rest:
15 Reverse Crunches
15 Back Extensions



Wednesday January 15 2014

  • Clean & Jerk - 80%x1x3
  • Snatch - 75%x1x3
  • Clean Deadlift - 109%x2x3
  • Back Squat - 87%x1x5




Tuesday January 14 2014

  • Jerk - HS; 80%x1x3
  • Muscle Snatch - HS
  • Power Snatch - 80%x1x4
  • Push Press - 84%x3x3
3 sets; no rest:
15 Push Up
15 Pull Ups



Monday January 13 2014

  • Snatch - 80 %x1x3
  • Clean & Jerk - 75%x1x3
  • Snatch Pull on Riser - 100%x2x3
  • Front Squat 87%x1x5
Week 5 of 8



Sunday January 12 2014

Rest Day




Saturday January 11 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Back Squat - HS
  • SLDL - 3x5




Friday January 10 2014

Rest Day




Thursday January 9 2014

  • Jerk - HS; 80%x1x3
  • Power Snatch - 70%x3x3
  • Power Clean - 70%x3x3
  • Push Press - 82%x4x4
3 sets; no rest:
15 V-Ups
15 Back Extensions



Wednesday January 8 2014

  • Clean & Jerk - 79%x1x3
  • Snatch - 74%x1x3
  • Clean Pull on Riser - 90%x3x3
  • Back Squat - 84%x2x3




Tuesday January 7 2014

  • Mid-Hang Muscle Snatch - 50%x1, 55%x1, 60%x1, 65%x1
  • Mid-Hang Power Snatch + Mid-Hang Snatch - 50% x (1+1), 55% x (1+1), 60% x (1+1), 65% x (1+1) x 3
  • Jerk - 75%x3x3
3 sets; no rest:
12 DB Push Press
15 Pull Ups



Monday January 6 2014

  • Snatch - 79 %x1x3
  • Clean & Jerk - 74%x1x3
  • Snatch Pull on Riser - 90%x3x3
  • Front Squat 84%x2x4
Week 4 of 8



Sunday January 5 2014

Rest Day




Saturday January 4 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS
  • Good Morning - 3x10




Friday January 3 2014

Rest Day




Thursday January 2 2014

  • Jerk - 80%x2x2, 85%x2x2
  • Jerk Dip Squat - 95%x3x2, 100%x3
  • Snatch Push Press - 70%x5, 75%x5, 80%x5x2
3 sets; no rest:
15 DB Press
15 Back Extensions




Wednesday January 1 2014

  • Power Snatch + Snatch - 50%x2x, 60%x2x3, 70%x2x2
  • Clean Pull - 97%x3x3
  • Clean Deadlift - 105%x2x3
  • Back Squat - 81%x2x5