Training, Week Of 10/7/2013

10/7/2013

Straight arm pull + low hang snatch
80%x(2+1)x2
85%x(2+1)x2
90%x1x2
95%x1x1

Straight arm pull + low hang clean + jerk
80%x(2+1)x2
85%x(2+1)x2
90%x1x2
95%x1x1

Back Squat 75%x5x5 for females, 75%x5x3 for males

Notes: Percentage based off 5RM.

10/8/2013

No hands/No feet snatch OR Snatch Balance
80%x2x2
85%x2x2
90%x1x2
95%x1x1

Power Clean + Power Jerk
80%x(2+1 OR 1+2)x2
85%x(2+1 OR 1+2)x2
90%x1x2
95%x1x1

Push Press 87.5%x3-5×5

Notes: Goal is to accumulate more total reps than 10/1/2013.

10/9/2013

Paused Snatch
80%x2x2
85%x2x2
90%x1x2
95%x1x2

Paused Clean & Jerk
80%x2x2
85%x2x2
90%x1x2
95%x1x1

Front Squat 3-3-3-3-3

Notes: Start at 80% of 1RM. Build to heavy but not max triple.

10/11/2013

Snatch to training max for 3 singles; if no misses, proceed to a max. Repeat for two series.

Clean & Jerk to training max for 3 singles; if no misses, proceed to a max. Repeat for two series.

10/12/2013

Back Squat 80%x5x2 for males, 80%x5x3 for females.

Notes: Percentage based on 5RM.

Power Jerk + Jerk
80%x1x2
85%x1x2
90%x1x2
95%x1x1

Notes: 80%x1x2 = 2 sets of 1 power jerk + 1 jerk. I hope you can extrapolate the rest.

 

 
 
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