Training, Week Of 11/25/2013

All percentages for lifts (not squats) this week are based off of your maxes from Friday 11/22.

When you see the words “heavy single,” it does NOT mean push to a max. Take it up to the best weight you can hit without getting ugly or terribly slow/grindy. If you’re feeling good hit a PR. If you feel like shit, make what you can make. Do not be a jackass.


80%x2, 85%x1, 90%x1, 95%x1x1-2

Clean & Jerk
80%x2, 85%x1, 90%x1, 95%x1x1-2

Back Squat
Heavy single, then 85-90%x2x2-3


Power Snatch
70%x2, 75%x1x2, 80%x1x2, 85%x1x1-2

Power Clean
70%x2, 75%x1x2, 80%x1x2, 85%x1x1-2

Jerk from blocks
80%x2, 85%x1x2, 90%x1x1-2


80%x2, 85%x1x2, 90%x1x1-2

Clean & Jerk
80%x2, 85%x1x2


Front Squat
Heavy single, then 85-90%x2x2-3


Snatch to max

Clean & Jerk to max


Back Squat heavy single, then 85-90%x2x4-5

Drop Snatch heavy single, then 85-90%x2x3

Drop Jerk 4-5×2

Notes: The weight for drop jerk should be heavy enough that you have to work to stop the bar.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: