Week of 8/4/2014

1) Every 2 minutes or 20 minutes (10 sets): Hang Snatch + Snatch – Build over 10 sets.

2) Back Squat: 3 x 8 @ 75% – rest EXACTLY 2 minutes between sets

3a) Snatch Grip Romanian Deadlift: 4 x 3 @ 110% of 1RM with slow tempo decent
3b) Snatch Grip Push Press: 4 x 5 @ heaviest possible

1) Front Squat: 5 x 3 – work to today’s heavy triple

2) Every 2 minutes for 20 minutes: Clean Pull + Clean & Jerk – Build up over the 10 sets.

3) Push Jerk + Jerk: Work to a max for the complex, resting exactly 2 minutes between sets.

4) Front Rack Reverse Lunges: 5 x 10 (5 each leg): These will be done every 2 minutes for 10 minutes. Go up in weight from last week.

1) Power Snatch + Hang Snatch + High Hang Snatch- to a max for the complex, resting exactly 2 minutes

2) Power Clean + 3 Jerks – to a max for the complex, resting exactly 2 minutes

3) Pause Back Squat: 5 x 4 @ 70-75% with a 3 second pause in the bottom position. Explode up. – rest 2 minutes

4) Side Plank Leg Raises: 4 x 20 reps (10 controlled reps per side)

1) Snatch – work to a heavy single

2) Clean & Jerk – work to a heavy single

3) Strict Press: 5 @ 65%, 5 @ 75%, 3 @ 85%, 2 @ 90%, 10 @ 65%

4) Clean Pulls: 5 x 3 – build to 110% of 1RM clean.