Monday 11/04/13

Power Snatch + 2snatch- 70%x2 sets, 75%x3 sets
Rack Jerk- 75%x3x5
Clean Pull-93%x5x5 (that's 93% of your max clean)
Back Squat- 65%x6, 70%x6, 75%x6, 80%x5x2
Core: Good mornings- 12x3 (65#) sit ups 12x3 (50#)

Friday 11/1/13

3 position Snatch- (floor, knee, mid-thigh) 65%x2 sets, 70%x3 sets

Snatch Pull-90%x7x2, 90%x5x3

Snatch Grip Push Press (behind neck)- 70%x5x3, 75%x5x2

Back Squat- 60%x6, 65%x6, 70%x6, 75%4x4

Conditioning- Depth drops 4x5, pull-ups 4x8, dips 4x10

Thursday 10-31-13

Muscle Snatch- 60%x5, 65%x4 70%x3x2
3 Position Clean-(floor, knee, mid-thigh)- 65%x2 sets, 70%x3sets (you are landing in full squat each rep)
Clean Deadlift- 100%x7x2, 100%x5x3
Front Squat- 60%x8, 65%x6, 70%x5, 75%x3, 70%x5

Tuesday 10/29/13

Power Clean + 2 clean 65%x3x2 70%3x3
Clean High Pull 70%x5x3 75%x5x2
Snatch Balance 60%x3x2 65%x3 70%x3x2
Push Press 75%x5x5
Conditioning 3 rounds of: 7x Box Jumps (30in) 25x push ups

Friday 10-25-13

Snatch 85%x3x1

Clean & Jerk 85%x2x1

Front squat 85%x3x2

Wednesday 10-23-13

Snatch 5x1-75%

Clean & Jerk 5x1-75%

Back Squat 3x2-80%

Tuesday 10-22-13

Power Snatch 6x1x75%

Power Clean & Jerk 6x1x75%

* 6x1= 6 sets of 1 rep

This week is a transition week getting you ready to start doing lots of pulls and squats next week.  Concentrate on form.