Training, Week of 1/20/2014

You guys are really confused by RPE. Here is a simple chart to help you.

10 = maximum. No reps left in the tank and you could not add weight.
9.5 = no reps left in the tank but you could add a few kilos.
9= 1 rep left in the tank
8.5 = 1-2 reps left in the tank
8 = 3-4 reps left in the tank
etc

1/20/2014

1) Drop Jerk 3×2

Notes: Same weight or slightly heavier than last week.

2) Clean & Jerk: Build to 4 sets across of 2+1 OR 1+2

Notes:  Slightly heavier than last week.

3) Back Squat: Single @ RPE 9, then 4×4 @ RPE 8.5

4) Push Press: 5×3 @ RPE 8.5

5a) 3 sets of ring dips, stop 3-4 reps shy of failure, + 15 second ring support
5b) 3×25 V-Ups

1/21/2014

1) Drop Snatch or Snatch Balance 3×2

Notes: Same weight or slightly heavier than last week.

2) Snatch + Hang Snatch: Build to 5 sets across.

Notes: Slightly heavier than last week.

3) Two Stop Clean Deadlift: 95%x3, 100%x3, 105%x3x3

4a) 3×5-10 pullups
4b) 3×10-15 back extensions

1/22/2014

1) Press from Split: 3×5 @ RPE 7

Notes:  Easy. Light weight, perfect form.

2) Jerk from blocks: 4×2 across

Notes: Slightly heavier than last week.

3) Clean from blocks: 4×2 across

Notes: Slightly heavier than last week.

4) Front Squat: Single @ RPE 9, 5×3 @ RPE 8.5

5) Press: 3×3 @ RPE 8.5

6a) 3×10-25 pushups or True pushups
6b) 3×45-60 second Hard Style plank

1/24/2014

1) Sotts Press: 3×5 @ RPE 7

Notes: Easy. Light weight. Perfect form.

2) Snatch: 5 singles @ 90%+

3) Clean & Jerk: 5 singles @ 90%+

Notes: Hit 5 good singles at 90% or heavier. MAKING REPS at ANY weight 90% or above is the important thing here, NOT going for PRs.

4a) Dumbbell Press 3×8
4b) 3×100′ overhead plate carry

1/25/2014

1) Snatch from Blocks: 5×2 across

Notes: Slightly heavier than last week.

2) Back Squat: Single @ RPE 9.5, then 3×3 @ RPE 9

3) Snatch Grip Push Press: 3×3 @ RPE 8.5

4) Two Stop Snatch Deadlift: 95%x3, 100%x3, 105%x3x3

5a) 3×12 dumbbell row (each side)
5b) 3×10 weighted back extension

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