Training, Week of 2/18/2013

2/18/2013

Snatch heavy single, no more than 2 misses at top. Drop to 60%, build to heavy single, no more than 2 misses at top

Clean & Jerk heavy single, no more than 2 misses at top. Drop to 60%, build to heavy single, no more than 2 misses at top

Front Squat heavy single, then 90%x2x2*

*This is a heavy but not maximal single.  The 90% is of the single you do today.

Bodybuilding: Barbell Curls 3×8-10, band facepulls 3×25-35

2/19/2013

Power Snatch heavy single, then heavy double

Power Clean heavy single, then heavy double

Pendlay Row 5×2

5 x :30 loaded front plank
6 x :30 loaded side plank (3 each side)

Band Triceps Pushdowns 3×40-50

2/20/2013

Snatch + Hang Snatch to max

Snatch Pull with rebend 100%x2x3

Clean + Hang Clean + Jerk to max

Clean Pull with rebend 100%x1x3

Front Squat heavy single, then 90%x2x2*

*This is a heavy but not maximal single. The 90% is of the single you do today.

Bodybuilding: Barbell wrist curls, 3×15-20

2/22/2013

Snatch to max

Clean & Jerk to max

Band Leg Extensions 3×15-20/side

Back Extensions 3×15

2/23/2013

Front Squat 1RM

Power Snatch heavy single

Power Clean heavy single

Xiaojuns 3×12, add weight from 2/16/2013

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