Week of 11/18/2013

Monday – Snatch Day

1) Snatch from 2″ off floor: 2 reps @ 85-90%/4 sets

2) Front Squat/Back Squat: 4/8 – 5 sets @ 80% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Clean from 2″ off floor + jerk: 60%/2+2, 70%/2+2, 75%/2+2, 80%/2+2, 85-90%/2+1 (4 sets)

2) Push Press: 4 x 3 – heavy

Thursday – Power Day

1) Snatch Pull + Snatch: 85%/2+2 (2 sets), 90%/1+1 (2 sets)

2) Clean Pull + Clean + Jerk: 85%/ 1+1+1 (3 sets)

2) Front Squat/Back Squat: 4/8 – 5 sets @ 94% of Monday.

Friday – Blocks/Squats

1) Snatch + Hang Snatch: 85-90%/1+1 (5 sets)

2) Clean + Hang Clean + Jerk: 60%/2+2+2, 70%/1+2+2, 75%/1+1+2, 80-85%/ 1+1+1 (4 sets)

3) Glute Ham Raise: 3 sets of 5 – as fast as possible

Saturday – Max out Day!

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

2) Jerk Balances: 4 sets of 4 @ 50%

3) Good Mornings: 3 x 8 reps – moderate