Week of 11/11/2013

Monday – Snatch Day

1) Hang Snatch: 60% x 3, 70% x 3, 75-80% -3 x 3, 85-90% – 2 x 2 

2) Front Squat/Back Squat: 4/8 – 5 sets @ 75% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Hang Clean & Jerk: 60%/2+2, 70%/2+2, 75%/1+2, 80%/1+2 – 2 sets, 85-90%/1+1 – 2 sets

2) Clean Deadlifts: 3 x 3 @ 100% – Lift as fast as possible, 1 second pause at top, 5 second decent, pause at floor.

3) Push Press: 4 x 5 – heavy

Thursday – Power Day

1) Snatch from Hips: 4 sets of 3 @ 70%

2) Power Clean from Hips + Push Jerk: 4 sets of 3 power cleans + 1 push jerk @ 70%

2) Front Squat/Back Squat: 4/8 – 5 sets @ 94% of Monday.

Friday – Blocks/Squats

1) Snatch w/ Pause 2″ off floor: 60% x 3, 70% x 3, 75% x 3, 80-85% x 3 – 3 sets

2) Clean w/ Pause 2″ off floor + jerk: 2 cleans + 1 jerk x 4 sets up to 85%

3) Weighted GHD Hip Extensions: 2 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) Good Mornings: 3 x 7 reps – moderate