Week of 9/1/2013

1) Snatch Pause at bottom of knee: Max Triple

2) Then 3 sets at 5% less then above effort

3) Snatch First Pull w/ 5 second pause: 5 x 3 @ 80-85% of max snatch

1) Clean & Jerk w/ pause at bottom of knee: Max Double

2) Then 3 sets at 5% less than Max Effort from above

3) Back Squat: 70%x6, 80%x6, 90%x3, 95%x2

4) Front Squat: 65%x5, 75%x4, 80%x4, 80%x4

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

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

3) Push 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: 75%x4, 3×4@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