Week of 11/5/13

Monday – Snatch Day

1) 3 Position Snatch (foor, hang, hi hang) – 4 sets @ 80-85%

2) Front Squat/Back Squat: 7/13 – 4 sets @ 70% of max FS 

Tuesday – Clean and Jerk/Squats

1)  3 Position Clean (floor, hang, hi hang) + 1 Jerk – 4 sets @ 80%

2a) Clean RDLs + Shrug – 4 sets of 5 @ 100% of max clean.

2b) 3 Push Press + 1 Push Jerk + 1 Split Jerk: 4 heavy sets

Thursday – Power Day

1) 3 Snatch + 3 Overhead Squats – 3 sets @ 80%

2) Power Clean + Front Squat + 2 Push Jerk – 3 sets @ 75%

2) Front Squat/Back Squat: 7/13 – 4 sets @ 94% of Day 1 of the cycle. 

Friday – Blocks/Squats

1) Snatch Deadlift + Snatch (2in off floor) + Hang Snatch – 4 sets @ 85%

2) Clean Deadlift + Clean (2in off floor) + Hang Clean – 4 sets @ 80%

3) Weighted GHD Hip Extensions: 3 sets of 10

Saturday – Max out Day!

1) Technique work using sub maximal weight or working up to a max allowing for no misses. 

2) Front Squat: 4 x 3 reps @ 70% – emphasize speed

3) Strict Press in Split Jerk Position: 5 x 5 reps – as heavy as possible for all sets but hold perfect position.