Week of 9/16/13

Monday – Snatch Day

1) Snatch from Hang (from knees): Max Triple 

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

3) Snatch High Pull from Hips: 4 x 5 @ 80% of Snatch

Tuesday – Clean and Jerk/Squats

1) Clean & Jerk from Hang (top of knee): Max double

2) Then 3 sets at 10% less than Max Effort from above

3) Back Squat: 65%x5, 70%x5, 75%x5, 80%x5

4) Front Squat: 60%x5, 65%x5 x 3 sets

Thursday – Power Day

1) Three Position Power Snatch (floor, 2″ off floor, knees): Max Complex

2) Three Position Power Clean (floor, 2″ off floor, knees): Max Complex

3) Jerk Triples: Heavy but not maximal. 

Friday – Blocks/Squats

1) Snatch from Blocks @ knees: 2 reps + 1 rep from floor

2) Clean from Blocks @ knee: 2 reps + 1 rep from floor – jerk on last rep.

3) Back Squat: 65%x5 for 2 sets, 70%x5 for 3 sets

4) Front Squat: 60%x5 for 4 sets

Saturday – Max out Day!

1) Snatch Max

2) Clean and Jerk Max

3) 3RM Front Squat Max