Week of 12/9/2013

Monday – Snatch Day

1) Snatch: 5 x 1 @ 90% – rest 2 minutes between reps

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

3) Front Squat/Back Squat: 2/4 – 6 sets @ 95% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Clean & Jerk: 4 x 1 @ 90%

2a) Clean Grip RDL: 4 x 4 @ 100% of clean

2b) Strict Press:  3 sets of 5 – heaviest possible

Thursday – Power Day

1) Power Snatch: 2 x 2 @ 70%, 2 x 1 @ 75%

2) Power Clean & Push Jerk: 2 cleans + 1 jerk x 2 sets @ 70%, 1 + 1 x 2 sets @ 75%

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

Friday – Blocks/Squats

1) Snatch: 4 sets of 2 @ 90% – rest 2 – 3 minutes

2) Clean & Jerk: 3 sets of 2 + 1 @ 90%

3) Clean Deadlift: 3 sets of 4 @ 100%

Saturday – Max out Day!

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

2) Jerk Drives: 3 sets of 3 @ 110%

3) Back Extensions: 3 x 8 reps