Training, Week Of 12/23/2013

No, Christmas Eve and Christmas Day are not off days for training. Sorry. For those of you who will be in town, please let me know as soon as possible what time is best for you to train, so I can arrange to be in the gym at that time!

12/23/2013

1) Drop Jerk 70%x2x3

2) Pause Clean 90%x2x5

Notes: No steps to recover. Percentage based on top single from 12/16/2013.

3) Back Squat heavy single, then 85%x3x6

4) Push Press 85%x5x5

Notes: Based on heavy set of 5 established 12/16/2013.

5) Split Squat 3×8

12/24/2013

1) Drop Snatch 70%x2x3

2) Pause Snatch 90%x2x5

Notes: No steps to recover. Percentage based on top single from 12/17/2013.

3) Snatch Grip RDL 85%x5x3

4) 3 sets:
3-8 strict pullups
10 seated dumbbell press
15 V-ups
15 back extensions

12/25/2013

1) Jerk from blocks
75%x2
80%x2
85%x2x3

2) Clean & Jerk from first position 90%x(2+2)x5

Notes: No steps to recover. Percentage based on heavy single established 12/18/2013.

3) Front Squat heavy single, then 85%x3x5

4) Press 80%x5x5

Notes: Percentage based on heavy set of 5 established 12/18/2013.

12/27/2013

1) Snatch
75%x2
80%x2
85%x2x2
92.5%x1

2) Clean & Jerk
75%x2
80%x2
85%x2x2
92.5%x1

3) 3 sets:
10 two dumbbell rows, 1 second pause at top
20 double KB press from dip, alternating
30-60 second Hard Style plank

12/28/2013

1) Snatch Grip Push Press 80%x5x5

Notes: Percentage based on heavy set of 5 established 12/21/2013.

2) Snatch from first position 90%x2x5

Notes: Percentage based on top single from 12/21/2013.

3) Back Squat heavy single, then 85%x3x8

4) RDL 85%x5x3

Advertisements

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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: