Week of 6/23/2014

1) Snatch: Doubles @ 75, 80, 85%. Two singles at 90%. Double at 85%.

2a) 3 Stop Snatch Pull – 4 x 3 @ 100% of max snatch
2b) Snatch Balance – 4 x 3 @ heavy but perfect footwork

3) Back Squat: 5 x 5 @ 75% (add 5-10# from last week)

1) Clean: Doubles @ 75, 80, and 85%. Two singles at 90%. Double at 85%

2) Jerk – 5 x 2 @ 85-90%

3) Push Press – Work to a 2 Rep Max

4b) Behind the Neck Strict Press + Clean Grip OHS – 3 x 5 @ heavier than last week
4c) 3 x 20 Hip Bridges (10 on each side)

1) Power Snatch + Hang Power Snatch – max for complex

2) Power Clean + Hang Clean + Push Jerk– max for complex

3a) Front Squats – 4 x 5 @ 75% (add 5-10# from last week)
3b) 3 Stop Clean Pulls – 4 x 3 @ 100% of max clean

1) Snatch – work to a heavy PERFECT single for the day.

2) Clean & Jerk – work to heavy PERFECT single for the day.

3a) Ring Rows w/ 3 second pause on each rep– 3 x 5 – heaviest possible
3b) Good Mornings – 3 x 5 – heaviest possible with a perfectly flat back