Power Matrix: Press & Deadlift

Saturday 12-31

Power Matrix Press, 8-5-3-1-1-1-3-5-8
185-215-225-260-260(F-F)-245-255-260(F)-225-215-185
Deadlift, 8-5-3-1-1-1-5
335-420-490-530-540-550-420

Clean Pull + Jerk, Pause Back Squat, Clean Deadlift & Abs

Wednesday 12-28

A1. Clean Pull
190x3-205x3-220x2-235x2-245x2
A2. Jerk (from rack)
190x3-205x3-220x1-235x1-245x1
B. Pause Back Squat x 3 + 30" Box Jump x 3
325-335-345-355-365

I worked on using a wider clean grip and stretched between sets working on front rack. 

C. 3 sets:
Clean Deadlift, 245 x 5
Windmill, 25# x 10/side
Hanging leg raises x 20

Snatch Skill Day

Wednesday 12-27

3 Position Snatch Pull (1", knee, thigh + finish) x 4
95-105-115-115
High-hang Pwer Snatch + 1 1/4 OHS + Snatch Balalnce  x 4
95-105-105-115
3 Position Snatch (high, knee, floor)
95-105-115-115

2 second pause in the bottom on all sets

3 sets:
Goodmornings, 95#
Wtd sit-ups, 50-60-70#
Side bends, 70#

Snatch @ 95%, Front Squat @ 85%, Snatch Pull

Monday 12-26

Snatch 75% x 3, 80% x 2, 85% x 1, 90 x 1, 95% x 1
135-150-160-170-180, 140 x 3 x 3
Front Squat, 75% x 3, 80% x 2, 85% x 2
305-325-345
Snatch Pull, 95% 3 x 3
185 x 3 x 3

Power Matrix: Deadlift & Press

Thursday 12-22

Power Matrix: 8, 5, 3, 1, 1, 1, 5
Press
180-210-225-255-255-255-205-180x8
Deadlift
320-410-480-520-530-545-480x3-410x5

Clean & Jerk @ 95%, Back Squat @ 85%, Clean Pull

Wednesday 12-21

Clean & Jerk - 75% x 3 + 1, 80% x 2 + 1, 85% x 1, 90% x 1, 95% x 1
190-205-225-240-250-260F
Back Squat - 80% x 5, 85% x 5, 80% x 5
375-385-395-405-365
Clean Pulls - 95% x 3 x 3
245 x 3 x 3

Clean & Jerk Skill Day

Tuesday 12-20


Clean Deadlift + High-Hang Clean– 75% x 2 x 3
190 x 2 x 3
OHS – 85% x 2 x 3
185-195-205
Push Press + Jerk – 70% x 2 x 3
210 x 2 x 3
Clean Deadlift – 105% x 4 x 3
315 x 3 x 3

Snatch @ 95%, Front Squat @ 85%, Snatch Pulls

Monday 12-19


Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
135-150-160-170-180, 135 x 3 x 3
Front Squat – 75% x 3, 80% x 2, 85% x 2
235-250-260-265-270
arms crossed 325 x 3 x 2
Snatch Pull – 95% x 3 x 3
185 x 3 x 3

POWER MATRIX: Press & Deadlift

Friday 12-16

POWER MATRIX, 8, 5, 3, 1, 1, 1, 5
Press, used 255-260 1RM
175-205-215-245-245-245-205
Deadlift, used 545-550 1RM (heavy pull 5 days ago)
315-405-475-515-515-515-405-315x8

Clean & Jerk @90%, Back Squat @80%, Clean Pulls

Thursday 12-15

Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
190-190-205-220-235
Back Squat – 80% x 5 x 3 (375)
375-375-380-380-380
Clean Pull – 90% x 3 x 3 (230)
235 x 3 x 3

Snatch Skill Day, Push Press + Jerk

Tuesday 12-13

Snatch Balance + 1 ¼ OHS – 80% x 2 x 3
170 x 2 x 3
Push Press + Jerk – 65% x 2 x 3
195-205-205
Snatch Deadlift + High-Hang Snatch – 75% x 2 x 3
135-140-140
Snatch Deadlift – 105% x 4 x 3
205 x 4 x 3

Snatch @90%, Front Squat @75+% & Snatch Pull + Ab Wheel + Wallballs + Hanging Leg Raises

Monday 12-12


Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
140-145, 150, 160, 170
Front Squat – 75% x 3, 80% x 3, 75% x 3
235-240-245-245-235
arms crossed 325 x 3 x 2
Snatch Pull – 90% x 3 x 3
170 x 3 x 3
+
Ab wheel x 20
Wallballs x 20
Hanging leg raises x 20

5x5 Press & Chins, Waveload Deadlift

Friday 12-9

A1. Press, 5x5
210-215-220-225-230x3, 185x9
A2. Dead Hang Chin-ups
5-5-8-10-10-8
B. Waveload Deadlift 3, 2, 1, 3, 2, 1
415-455-505-455-405-540

I wanted to do some wtd dips and some abs, but like usual I ran out of time...

Clean & Jerk @75&80%, Back Squat @78%, Clean Pull, Sledge Hammer & Tic Tacks

Thursday 12-8

Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
190-190, 205-205
Back Squat – 78% x 5 x 3
365 x 5 x 5
Clean Pull – 85% x 4 x 3
225 x 4 x 3
+
10 R - 10 L Sledge Hammer
20 tic tacks w/45# plate

Snatch Balance @70%, Jerk, @80% Halting DL + High-Hang Clean @70%

Wednesday 12-7


Snatch Balance – 70% x 2 x 3
145 x 2 x 3
Jerk – 80% x 2 x 5
240 x 2 x 5
Halting Clean Deadlift + High-Hang Clean – 70% x 2 x 5
175 x 2 x 5

Snatch @75&80%, Front Squat @ 75%, Snatch Pull + 1/2 Moons& Abs

Monday 12-5


Snatch – 75% x 2 x 2, 80% x 2 x 2
140-145, 150-155
Front Squat – 75% x 3 x 3
225 x3 x5, 275 x 5 w/ arms crossed
Snatch Pull – 85% x 4 x 3
160 x 4 x 3
+
20 topside 1/2 moons
20 ab wheel

5x5 Press + Chins & 5x5 Deadlift + Wtd Dips

Saturday 12-3

Press, 4-6 reps
205x6-210x6-215x5-220x4-220x5
 Deadhang Widegrip Chins
5-5-4-4-5
Deadlift, x5
405-425-435-445-455
Wtd Dips, x5
100-125-150-170-170

Clean & Jerk @70&75%, Back Squat @75%, Clean Pull + Abs

Friday 12-2

OLY TRAINING:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2

185, 185 - 195, 195
Back Squat – 75% x 5 x 3
355 x 5 x 5
Clean Pull – 80% x 5 x 3
215 x 5 x 3
+
3 sets
10 supported leg raises
10 side bends, 75#
10 ab wheel