Week of 8/11/14

1) Every 2 minutes or 20 minutes (10 sets): 3 Snatches – Build over 10 sets.

2) Back Squat: 3 x 8 @ 80% – rest EXACTLY 2:30 minutes between sets

3a) 3 Stop Snatch Pull: 4 x 3 @ 100% of 1RM
3b) Snatch Grip Push Press: 4 x 3 @ heaviest possible

1) Front Squat: 5 x 2 – work to today’s heavy double

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

3) Push Jerk – work to a max triple, 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 – max double, resting exactly 2 minutes

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

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

4) Side Plank Leg Raises: 4 x 20 reps (10 controlled reps per side) – rest 60 seconds between sets

1) Snatch – work to a heavy single

2) Clean & Jerk – work to a heavy single

3) Push Press: Work to a 5 Rep Max – rest 2 minutes between sets

4) Clean Pulls: 5 x 3 – build to heaviest possible set with perfect positions and full extensions