Week of 8/26/13

1) 3 Position Snatch (Floor, Hang, Hip): Max Effort

2) Then 5 sets at 5% less then above effort

3) Snatch High Pull From bottom of knee. Include a 2 sec pause at bottom of knee position for every rep: 4×3 @15% more than max effort from number 1.

1) 3 Position Clean + Jerk: Max Effort

2) Then 5 sets at 5% less than Max Effort from above

3) Back Squat: 65%x8, 75%x6, 85%x4, 90%x4

4) Front Squat: 75%x5, 80%x4, 85%x3, 90%x3

1) Power Snatch: Find Max Triple in 10 min then 3 sets of 3 @ 5% less, rest as needed

2) Power Clean: Find Max Triple in 10 min then 3 sets of 3 @ 5% less, rest as needed

3) Jerk: Find Max Triple in 10 min (you may drop bar on boxes each rep) then 3 sets of 3 @ 5% less

1) Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

2) Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

3) Back Squat: 1X5@70%, 3X4@80%

4) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

1) Snatch Max

2) Clean and Jerk Max

3) 3RM Front Squat Max