Week of 9/30/13

Monday – Snatch Day

1) Pause (at knee) Snatch: Max Triple

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

3) Snatch Grip Deadlift with pause at knee: 3 x 5 – heaviest possible

Tuesday – Clean and Jerk/Squats

1) Pause (at knee) Clean & Jerk: Max Double

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

3) Back Squat: 60%x5, 65%x5, 70%x5, 75%x5

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

Thursday – Power Day

1) Power Snatch from Hips: Max Triple

2) Power Clean from Hips: Max Triple

3) Jerk: Max Triple (non maximal)

Friday – Blocks/Squats

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

2) Clean & Jerk from Blocks @ knees: 3 sets of 2 – working weight

3) Back Squat: 60%x5, 65%x5, 70%x5, 75%x5

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