Week of 12/2/13

Monday – Snatch Day

1) Snatch from Hang (hips): 8 x 1 @ 90% – drop weight if not possible, rest 2 minutes

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

3) Front Squat/Back Squat: 3/6 – 6 sets @ 90% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Clean from hang (hips) + 2 Jerks: 6  @ 90%

2a) Clean Pulls from below knee: 4 sets of 3 @ 100%

2b) Push Press from Behind Neck: 4 sets of 3 – heaviest possible

Thursday – Power Day

1) Hang Snatch: 4 sets of 2 @ 90%

2) Hang Clean & Jerk: 4 sets of 2 +1 @ 90%

2) Front Squat/Back Squat: 3/6 – 4 sets @ 94% of Monday.

Friday – Blocks/Squats

1) Snatch from 2″ off floor: 4 sets of 2 @ 90%

2) Clean from 2″ off floor  + Jerk: 4 sets of 2 + 1 @ 90%

3) Clean Deadlift: 4 sets of 2 @ 120%

Saturday – Max out Day!

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

2) Jerk Balance: 4 sets of 4 @ 60% – heavy

3) Good Mornings: 3 x 8 reps – moderate/heavy