Day 1 (Monday)
Snatch: 1 single @ 85-95%
Clean and jerk: 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 1 single @ 75-85%
Power clean + power jerk: 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Saturday, January 25, 2014
Sunday, January 19, 2014
Week 3
Day 1 (Monday)
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Monday, January 13, 2014
Week 2
Day 1 (Monday)
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Try to beat all numbers from last week!
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Try to beat all numbers from last week!
Monday, January 6, 2014
Week 1
Day 1 (Monday)
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
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