Training, Week of 2/3/2014

2/3/2014

1) Power Jerk heavy single

Notes: NOT maximal. Build quickly to the heaviest weight you can hit with good form and move on.

2) Clean & Jerk: 15×1 on :90

Notes: Start at 80%, add weight after no fewer than two but no more than four good lifts.

3) Clean Pull 3×2 @ RPE 9

Notes: RPE for pulls is based on speed. 9 = You could definitely do one more rep with adequate bar speed and height.

4) Push Press 4×2 @ RPE 9

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

2/4/2014

1) Drop Snatch heavy single

2) Snatch 20×1 on :60

Notes: Start at 80%, add weight after no fewer than two but no more than four good lifts.

3) Snatch Pull 3×2 @ RPE 9

Notes: RPE for pulls is based on speed. 9 = You could definitely do one more rep with adequate bar speed and height.

4) Back Squat 3×3 @  RPE 9

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

2/5/2014

1) Clean from blocks: 6×1 across

2) Jerk from blocks: 6×1 across

3) Clean: Heavy double

4) Press: 4×2 @ RPE 9

5a) 3×10-25 pushups or True pushups
5b) 3×45-60 second Hard Style plank

2/7/2014

1) Snatch to max

2) Clean & Jerk to Max

3) Back Squat 4×2 @ 9

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

2/8/2014

1) Snatch from Blocks: 6×1 Across

2) Clean Deadlift 3×3 @ RPE 9

3) Snatch Grip Push Press: 4×2 @ 9

4a) 3×12 dumbbell row (each side)
4b) 3×10 weighted back extension

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