Training, Week of 9/9/2013

9/9/2013

High Pull + Snatch from blocks, 90%x2x2, 95%x1x3

High Pull + Clean + Jerk from blocks 90%x(2+1+1)x2, 95%x(1+1+1)x3

Notes: Percentages based on last weeks maxes. If you don’t miss and you feel good, go for a PR.

Back Squat 85%x3x6

9/10/2013

High Pull + Power Snatch + Overhead Squat, 90%x(2+1+2)x2, 95%x(1+1+1)x3

High Pull + Power Clean + Front Squat + Jerk, 90%x(2+1+2+1)x2, 95%x(1+1+1)x3

Notes: Percentages based on last weeks maxes. If you don’t miss and you feel good, go for a PR.

 Push Press 80%x5x5

9/11/2013

Deficit Snatch 90%x2x2, 95%x1x3

Deficit Clean 90%x2x2, 95%x1x3

Notes: Percentages based on last weeks maxes. If you don’t miss and you feel good, hit a max. First rep of your doubles and all of your singles should be done with a 3 second pause at the false floor. If you don’t miss and you feel good, go for a PR.

Back Squat 70-75%x9x3

Notes: If you had absolutely no trouble (that doesn’t read as “if it was easy” – it still should have been hard – but as, if there was no time when you thought you might miss a rep) go up to 75%. If it was tougher than that but not by much, you can start at around 72.5% and then either stay there for your second and third sets or bump up. If it was mind numbingly hard and you felt certain you were going to miss (or did in fact miss,) stay at 70%.

9/13/2013

Snatch to max

Clean & Jerk to max

Clean + paused front squat + 1 1/4 front squat, build to heavy set

9/14/2013

Back Squat 75-80%x7x4

Notes: Same guidelines as 3×9 on 9/11/2013

Jerk from blocks 5×2

Notes: Use 95-100% of top triple from 9/7/2013

Clean Deadlift 3×5

Notes: Use 90-95% of top set of 5 from 9/7/2013

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