Week of 12/16/13

Monday – Snatch Day

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

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

3) Front Squat/Back Squat: 2/4 – 6 sets @ 100% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Clean & Jerk: 4 x 1 @ 90%

2a) Clean Grip RDL: 4 x 3 @ 100% of clean

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

Thursday – Power Day

1)  Hang Power Snatch: 4 x 3 @ 75-80%

2) Power Clean & Push Jerk: 4 sets of 2 + 2 @ 75%

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

Friday – Blocks/Squats

1) Snatch: 3 sets of 1 @ 95% – rest 2 – 3 minutes

2) Clean & Jerk: 2 sets of 1 @ 95%

3) Weighted GHD Hip Extension: 3 sets of 10

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) Front Squat: 3 x 3 reps @ 75%