Training, Week Of 2/25/2013


Snatch from high blocks, build to max

Clean & Jerk from high blocks, build to max

*High blocks should place the bar between the top of the knees and the mid thigh.

Front Squat 3RM

Barbell Curls 3×8-10, Band Facepulls 3×25-35


Power Snatch 90%x1x5

Power Clean 90%x1x5

*90% of power variation PRs

Dumbbell Row 3×15 per side, heavy and strict

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

Band Triceps Pushdowns 3×40-50


Snatch from low blocks, build to max

Snatch Pull with rebend 90%x2x3

Clean & Jerk from low blocks build to max

Clean Pull with rebend 90%x1x3

*Low blocks should place bar betweeen bottom of knee and middle of shin.

Front Squat 90% of 3RM x3x3

Barbell Wrist Curl 3×15-20


Snatch to max

Clean & Jerk to max

*You are allowed a maximum of 3 misses at a given weight.

Band Leg Extensions 3×15-20

3×15 back extensions


Front Squat 1RM

Power Snatch heavy single

Power Clean & Jerk heavy single

*Not maximal singles on power snatch and power clean & jerk

Xiaojuns 3×15, same weight as 2/23/2013



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