Training, Week of 1/6/2014

1/6/2014

1) Drop Jerk 75%x2x3

2) Pause Clean heavy single, then 90%x2x3.

Notes: No steps to recover drop sets.

3) Back Squat heavy single, then 90%x2x4-5

4) Push Press 90%x5x5

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

5) Split Squat 3×8

1/7/2014

1) Drop Snatch 75%x2x3

2) Pause Snatch heavy single, then 90%x2x3

Notes: No steps to recover drop sets.

3) Snatch Grip RDL 90%x5x3

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

1/8/2014

1) Jerk from blocks

85%x2
90%x2x2
95%x1x2

Notes: Pause jerk in split for 1 Mississippi.

2) Clean & Jerk from first position heavy single, then 90%x(2+2)x3

Notes: No steps to recover drop sets.

3) Front Squat heavy single, then 90%x2x4-5

4) Press 90%x5x5

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

1/10/2014

1) Snatch
85%x2
90%x2
95%x1

Notes: If no misses, proceed to max.

2) Clean & Jerk
85%x2
90%x2
95%x1

Notes: If no misses, proceed to max.

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

1/11/2014

1) Snatch Grip Push Press 90%x5x5

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

2) Snatch from first position heavy single, then 90%x2x3

Notes: No steps to recover drop sets.

3) Back Squat heavy single, then 90%x2x4-5

4) RDL 90%x5x3

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