Week of 10/28/2013 – New Cycle!

1) Hang Snatch (knee): 5 x 3 @ 80%

2) Front Squat/Back Squat: 7/13 – 4 sets @ 65% of max FS

1) Hang Clean & Jerk (knees): 5 x 2 @ 80%

2a) Good Mornings: 4 x 5 – as heavy as possible

2b) Push Press: 4 x 5 – as heavy as possible (sets across)

1) Snatch from Hips: 4 x 3 reps @ 70 – 80%

2) Power Clean from Hips: 4 sets of 3 power cleans + 1 push jerk @ 70-80%

2) Front Squat/Back Squat: 7/13 – 4 sets @ 94% of Monday’s weight.

1) Snatch from Blocks (knees): 5 x 3 reps @ 80-85%

2) Clean and Jerk from Blocks (knees): 5 x 3 reps @ 80-85%

3) Heaving Snatch Balance: 4 x 2 reps @ 85% of max snatch

1) Technique work using sub maximal weight or working up to a max allowing for no misses.

2) Front Squat: 4 x 3 reps @ 60% – emphasize speed

3) Strict Press in Split Jerk Position: 4 x 4 reps – as heavy as possible for all sets .