Week of 10/14/13

Monday – Snatch Day

1) Hang Snatch (knees): Max Triple

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

3) Snatch High Pulls: 4 x 3 @ 110% of max Snatch

Tuesday – Clean and Jerk/Squats

1)  Hang Clean & Jerk (knees): Max Double

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

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

4) Front Squat: 60%x5, 70%x5, 75%x5

Thursday – Power Day

1) Max Power Snatch

2) Max Power Clean

3) Max Push Jerk

Friday – Blocks/Squats

1) Snatch from Blocks @ knees: 2 off blocks + 1 from ground: 3 Heavy Sets

2) Clean & Jerk from Blocks @ knees: 2 cleans off blocks + 1 clean from ground + 1 jerk: 3 Heavy Sets

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

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

Saturday – Max out Day!

1) Snatch Max

2) Clean and Jerk Max

3) 3RM Front Squat Max