Week of 8/18/2014

1) Every 2 minutes or 20 minutes (10 sets): 3 Position Snatch (Floor, Hang, Hi Hang) – Build over 10 sets.

2) Back Squat: 3 x 8 @ as heavy as possible for all sets – rest 3 minutes

3a) Snatch High Pull (with 5 second pause at knee): 4 x 2 @ as heavy as possible
3b) Snatch Grip Push Press: 4 x 3 @ heavier than last week

1) Front Squat: 5 x 3 up to 90%

2) Every 2 minutes for 20 minutes: 3 Position Clean + Jerk – Build up over the 10 sets.

3) Split Jerk (with 3 count pause in split) – max double, 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. Last week, as heavy as possible for all sets.

1) Snatch + 2 Overhead Squats + Snatch– max for complex, resting exactly 2 minutes

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

3) 1 1/4 Front Squat: 5 x 3 @ as heavy as possible – rest 2-3 minutes

4) 3 x 10 GHD Sit ups/15 Hip Extensions – alternate the movements for 3 rounds – rest 60 seconds

1) Snatch – work to a heavy single

2) Clean & Jerk – work to a heavy single

3a) Push Press: 4 x 5 @ 90% 0f last weeks 5RM

3b) Clean Pulls (with 5 second pause at knee): 5 x 2 – as heavy as possible without breaking position