Archive for January, 2010

Workout of the Day: Friday

Wednesday, January 6th, 2010 at 5:58 pm  
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Heavy Day

  • Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
  • Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
  • Back Squats – 4×5 @ 80%
  • Good Mornings – 4×10 @ 70%
  • Superset:  Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Workout of the Day: Wednesday

Wednesday, January 6th, 2010 at 5:56 pm  
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Light Day

  • Power Snatch – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
  • Squat Snatch – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
  • Deadlifts – 4×5 @ 70%
  • Front Squats – 4×10 @ 55%
  • Superset:  Press – 4×5 @ 70% / Pull ups – 4×5 @ 70 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Workout of the Day: Monday

Monday, January 4th, 2010 at 5:54 pm  
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Heavy Day

  • Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
  • Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
  • Back Squats – 4×5 @ 80%
  • Good Mornings – 4×10 @ 65%
  • Superset:  Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Workout of the Day: Wednesday

Sunday, January 3rd, 2010 at 5:53 pm  
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Light Day

  • Power Snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
  • Squat Snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
  • Deadlifts – 4×5 @ 80%
  • Front Squats – 4×10 @ 65%
  • Superset:  Press – 4×5 @ 80% / Pull ups – 4×5 @ 80 %

Use your best contest weight for % on Oly lifts and an estimated best for the rest.