Training, Week Of 12/30/2013

12/30/2013

1) Drop Jerk 75%x2x3

2) Pause Clean
90%x2x2
95%x1x4

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 82.5%x5x5

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

5) Split Squat 3×8

12/31/2013

1) Drop Snatch 75%x2x3

2) Pause Snatch
90%x2x2
95%x1x4

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

3) Snatch Grip RDL 90%x5x3

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

1/1/2014

1) Jerk from blocks

80%x2
85%x2
90%x2x3

Notes: Pause jerk in receiving position for 1 Mississippi.

2) Clean & Jerk from first position
90%x(2+2)x2
95%X(1+1)x4

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

3) Front Squat heavy single, then 85%x3x6

4) Press 85%x5x5

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

1/3/2014

1) Snatch
80%x2
85%x2
90%x2
95%x1

2) Clean & Jerk
80%x2
85%x2
90%x2
95%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

1/4/2014

1) Snatch Grip Push Press 85%x5x5

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

2) Snatch from first position
90%x2x2
95%x1x4

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

3) Back Squat heavy single, then 85%x3x8

4) RDL 90%x5x3

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