Week of 10/21/13

Monday – Snatch Day

1) Hang Snatch @ top of knees: 1 Rep Max

2) Then 3 sets @ 90% of #1

3) Front Squat: 60% x 3, 70 % x 3, 80% x 3 for 3 sets

Tuesday – Clean and Jerk/Squats

1)  Hang Clean & Jerk (knees): 1 Rep Max

2) Then 3 sets @ 90% 

3a) Clean Grip RDL into shrug: 4 sets of 6 reps @ 100% of 1RM

3b) Work to a 5 rep max Behind the Neck Push Press

Thursday – Power Day

1) Jerk: 1 Rep Max

2) 3 sets of 3 @ 80% of #1

3) Back Squat: 60% x 5, 70% x 5, 80% x 3, 85% x 3 for 3 sets

Friday – Blocks/Squats

1) Snatch Balance: 1 Rep Max 

2) 3 sets of 3 @ 80% of #1

3) Front Squat: 60% x 5, 70% x 4, 80% x 3, 90% x 1 for 3 sets

4) Push Press: 5 Rep Max

Saturday – Max out Day!

1) Clean Pulls: 1 Rep Max

2) Clean Pulls: 4 x 3 reps @ 110 of #1

3) Front Squat: Work to a double @ 95%, then 80% x 3, 85% x 3, 90% x 2