Training, Week of 1/27/2014

1/27/2014

1) Drop Jerk 3×2

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

Notes: Slightly heavier than last week.

3) Back Squat 3×3 @ RPE 9

4) Push Press 3×3 @ RPE 9

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

1/28/2014

1) Drop Snatch or Snatch Balance 3×2

2) Snatch + Hang Snatch: build to 5 sets across

Notes: Slightly heavier than last wee,.

3) Two Stop Clean Deadlift: 105%x3x5

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

1/29/2014

1) Press from Split: 3×5 @ RPE 7

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: 3×3 @ RPE 9

5)Press: 3×3 @ RPE 9

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

1/31/2014

1) Sotts Press: 3×5 @ RPE 7

2) Snatch: 3 singles @ 95%+

3) Clean & Jerk: 2 singles @ 95%+

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

2/1/2014

1) Snatch from Blocks: 5×2 across

Notes: Slightly heavier than last week.

2) Back Squat: Double @ RPE 10

Notes: Goal is to hit 1RM or more for a double. 

3) Snatch Grip Push Press: 3×3 @ RPE 9

4) Two Stop Snatch Deadlift: 105%x3x5

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

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