Week of 10/7/13

Monday – Snatch Day

1) Snatch + Hang Snatch + 3 Overhead Squats: Max for complex

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

3) Snatch High Pulls: 5 x 3 @ 100% of max Snatch

Tuesday – Clean and Jerk/Squats

1) Clean + Hang Clean + 3 Front Squats + Jerk: 5 sets @ 75-80%

2) Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1, 103%x1

3) Front Squat: 60%x5, 70%x5, 75%x5, 75%x5

Thursday – Power Day

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

2) Power Clean from Hang (knees): Max Triple

3) Push Press + Push Jerk + Split Jerk: Max for complex

Friday – Blocks/Squats

1) Snatch from Blocks @ knees: Max Triple

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

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

4) Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 

Saturday – Max out Day!

1) Snatch Max

2) Clean and Jerk Max

3) 3RM Front Squat Max