Week of 9/9/13

Long video but talk about grown man jumps…

Monday – Snatch Day

1) Snatch High Pull x 2 + 1 Snatch: Max for complex. 

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

3) Snatch Grip Deadlift: 5 x 5 – more than 1 rep max Snatch

 

Tuesday – Clean and Jerk/Squats

1) Clean Pulls x 2 + Clean & Jerk: Max for complex

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

3) Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1

4) Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

 

Thursday – Power Day

1) Power Snatch From Hang (Top of Knee): Find Max Triple in 10 min then 2 sets of 3 @ 5% less, rest as needed

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

3) Push Press + Push Jerk + Split Jerk: Max for complex than 3 sets at same weight – SPLIT JERKS only

 

Friday – Blocks/Squats

1) Snatch from Blocks @ knees: Max Triple

2) Clean & Jerk from Blocks @ knee: Max Double

3) Back Squat: 70%x4, 75%x4, 80%x4. 85%x4

4) Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

 

Saturday – Max out Day!

1) Snatch Max

2) Clean and Jerk Max

3) 3RM Front Squat Max