Week of 11/25/2013

Monday – Snatch Day

1) Snatch from Hang (knees): 4 sets of 2 @ 70%

2) Snatch Pulls: 3 sets of 2 @ 100%

3) Front Squat/Back Squat: 3/6 – 6 sets @ 85% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Clean and Jerk from below knee: 4 sets of 2 @ 70%

2) Clean Pulls: 3 sets of 2 @ 100%

2) Push Press: 5 Rep Max

Thursday – Power Day

1) Snatch High Pull + Snatch: 2 + 2 @ 70% x 4 sets

2) Clean High Pull + Clean + Jerk: 2 + 2 + 1 @ 70% x 3 sets

2) Front Squat/Back Squat: 3/6 – 6 sets @ 94% of Monday.

Friday – Blocks/Squats

1) Snatch + Hang Snatch (hips): 1 + 1 @ 70% x 4 sets

2) Clean + Hang Clean (hips) + Jerk: 1 + 1 + 1 @ 70% x 3 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) Behind the Neck Press from Split: 4 sets of 4 – heavy

3) Good Mornings: 3 x 7 reps – moderate/heavy