Week of 9/23/13

Monday – Snatch Day

1) 3 Position Snatch (floor, knees, high hang): Max for complex

2) Then 1 set @ 90%, 1 @ 95%, 1 @ 100% 

3) Snatch Romanian Deadlift x 5 + 5 Snatch Grip High Pulls From Hips: 4 sets 

Tuesday – Clean and Jerk/Squats

1) 3 Position Clean (floor, knees, high hang): Max for complex

2) Then 3 sets at 10% less than max from #1

3) Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1

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

Thursday – Power Day

1) Power Snatch: Max Triple

2) Power Clean: Max Triple

3) Jerk: Max Triple

Friday – Blocks/Squats

1) Snatch from Blocks @ hips: 3 sets of 3 – working weight

2) Clean from Blocks @ hips: 3 sets of 3 – working weight

3) Back Squat: 65%x5, 75%x5 for 3 sets

4) Front Squat: 65%x5 for 4 sets

Saturday – Max out Day!

1) Snatch Max

2) Clean and Jerk Max

3) 3RM Front Squat Max